Conscious Eating
A Bushel of Goodness
Enchanting Ways to Enjoy Apples
by Marlaina Donato
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| Avocado_studio/shutterstock |
Nothing beats the first crisp bite of a blushing Macintosh or the cozy aroma of an apple cobbler bubbling in the oven on a cool October day. Autumn is the perfect season to celebrate the nearly 100 apple varieties grown in the United States. From tossing matchstick-thin slices of Pink Lady into a fresh salad and shredding a Golden Delicious for a tangy slaw to blending a Granny Smith into a bright dressing or savoring a warm, lightly sweetened turnover, this timeless fruit is as wholesome as it is delicious.
Everyday Superfood
Apples are more than just a fall favorite—they are a powerhouse of health benefits. According to the Mayo Clinic, apples are packed with inflammation-fighting antioxidants that help protect against lung, colorectal and certain breast cancers. Their fiber aids digestion, supports a healthy weight and studies show that eating apples regularly may lower the risk of developing Type 2 diabetes.
Apples are rich in quercetin, a flavonoid that promotes heart health. Eating just two apples a day may even help reduce high cholesterol. “One medium apple contains four to five grams of fiber, much of which is found in the skin,” says Ronald Weiss, a dual board-certified physician, botanist, farmer and founder of Ethos Farm Project, in Long Valley, New Jersey. “The soluble fiber, called pectin, acts as a prebiotic, feeding the beneficial bacteria that live in the gut. Pectin produces short-chain fatty acids that nourish the cells lining the colon, reduce inflammation and support a healthy digestive tract.”
Photoongraphy/shutterstockWeiss notes that every apple is a healthy choice, but different varieties offer slightly different nutritional profiles because of their unique polyphenol content. Deeply colored apples often contain higher levels of antioxidants like anthocyanins, while tart varieties such as Granny Smith are slightly lower in natural sugars and high in beneficial polyphenols. For the greatest health boost, enjoy apples with the skin on, where much of the fiber and antioxidants live.
Sweet and Savory Magic
While apples shine in classic desserts, they are also a versatile star in everyday meals. “I make a cabbage slaw with apples all year long. It’s great on tacos, as a side dish or a big salad for crowds,” says Amy Pennington, a Seattle-based cook, urban farmer and author of Apples: From Harvest to Table. Once a self-professed apple skeptic, she fell in love with seasonal heirloom varieties at her local farmers markets.
One of Pennington’s favorite indulgences is a festive breakfast of potato latkes (pancakes) topped with homemade applesauce and sour cream served with a glass of champagne. Her apple chutney with ginger, cayenne and Indian spices like cardamom, cinnamon and clove is a flavorful partner for cheese boards or sandwiches. And for a fun winter treat, she suggests homemade apple chips made by slicing apples thinly, brushing them with honey water and dehydrating them until they are crisp.
Olwen Woodier, a cooking instructor, farm owner and author of The Apple Cookbook: 125 Freshly Picked Recipes, enjoys tossing halved, cored apples into the roasting pan alongside onions and peppers with chicken, pork tenderloin or other roasts. She also adds diced apples to stews and sautés apples with onions and herbs to complement fish or vegetarian curries. Woodier, a cooking instructor and the owner of Glenfiddich Farm Cookery & Gardens, in Leesburg, Virginia, loves to incorporate apples into chutneys, sauces, butters, jams and jellies.
For preservation, freezing is a simple alternative to canning. Woodier recommends blanching fresh slices or cored apples for one minute before placing them in the freezer. “Applesauce, baked goods, ready-to-bake pies or whole apples can all go in the freezer,” she says.
Healthy Goodness
From orchard to table, apples offer endless ways to nourish the body and delight the senses—proof that the old saying holds true: an apple a day really can keep the doctor away.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Chicken Curry Salad With Apples and Parsley Remove the chicken breast from the stock and set on a plate to cool. (Strain and save any leftover stock for another use.) Once it is cool, cut the poached chicken into 1-inch diced pieces and place them in a medium bowl. Add the mayonnaise, curry, paprika, salt and pepper; fold together until the ingredients are well mixed and the spices are evenly incorporated. Add the apple, raisins and parsley leaves; fold together until just combined. Serve the salad stuffed in a pita, on sandwich bread or plated with a green salad on the side. Recipe courtesy of Amy Pennington from Apples: From Harvest to Table by Amy Pennington (St. Martin’s Griffin, NY). Creamy Mustard-Carrot Vinaigrette When the chia is soft and gelled, in a blender, puree the chia gel, carrot, apple, ginger, syrup, mustard, salt and pepper until very smooth, about 3 minutes. Store any extra vinaigrette in a covered glass jar in the refrigerator for up to 5 days. Recipe courtesy of Amy Pennington from Salad Days: Boost Your Health & Happiness with 75 Simple, Satisfying Recipes for Greens, Grains, Proteins and More by Amy Pennington (Sasquatch Books). Farro, Mushrooms and Apples Heat the oil in a large skillet over medium heat. Add the garlic mixture, onion and apples, and sauté for 5 minutes. Stir in the mushrooms, salt and pepper, and sauté for 10 minutes. Mix in the prepared farro and apple juice (or broth) and cook until the farro is tender and warmed through. Stir in the nuts and herbs. Taste and add more salt or pepper as desired. To accommodate meat eaters, add sliced sausages, sauteéd shrimp or leftover chicken. Recipe courtesy of Olwen Woodier. Excerpted from The Apple Cookbook © by Olwen Woodier, photography © by Leigh Beisch, used with permission from Storey Publishing. Grilled Tuna or Tofu with Apple Chutney In a bowl, combine the marinade of vinegar, ginger, garlic, brown sugar, salt and pepper. Pour the marinade over the tuna or tofu. Turn to coat both sides and leave at room temperature for about 30 minutes. Remove tuna or tofu from the dish, discard or reheat the marinade in a small saucepan for serving with the tuna/tofu. Return the tuna or tofu to the dish and drizzle with the olive oil and sesame oil. Turn to coat both sides. Heat an indoor grill to medium-high or outdoor grill to high with racks positioned about 4 inches from the heat. Grill the tuna for 3 to 4 minutes for medium-rare. Grill the tofu for about the same time or until nicely browned to the chef’s liking. Serve with apple chutney. Recipe courtesy of Olwen Woodier. Excerpted from The Apple Cookbook © by Olwen Woodier, photography © by Leigh Beisch, used with permission from Storey Publishing. Apple Chutney Combine all chutney ingredients in a medium saucepan and simmer over medium heat for about 20 minutes until apples are tender. Serve at room temperature or cold. Recipe courtesy of Olwen Woodier. Excerpted from The Apple Cookbook © by Olwen Woodier, photography © by Leigh Beisch, used with permission from Storey Publishing. Easy Apple Bake Preheat oven to 375° F and line a baking sheet with parchment paper. Combine all ingredients in a bowl. Spread the apple slices in a single layer on the baking sheet and bake for 10 minutes. Recipe courtesy of Dr. Ronald Weiss/Ethos Primary Care.
Yield: 2 to 4 servings
Agave Photo Studio/shutterstock2 cups chicken stock
½ lb boneless skinless chicken breast
½ cup mayonnaise
1 tsp curry powder
¼ tsp paprika
¼ tsp salt
¼ tsp freshly ground pepper
1 medium apple (Gala, Cortland or Honeycrisp), cored and diced
1 Tbsp raisins, chopped
½ cup torn fresh parsley leaves
In a small saucepan, add the chicken stock and set over medium-high heat. When the stock is just starting to bubble, reduce the heat to medium and submerge the chicken breast in the broth. Cook, turning once, for about 15 minutes, until the chicken is totally cooked through and firm.
Yield: 1 cup
Charity Burggraaf1 cup water
1 Tbsp chia seeds
½ cup diced carrot (about 1 large carrot)
½ apple, peeled and cored
2 Tbsp grated fresh ginger
1 Tbsp maple syrup
1 Tbsp Dijon mustard
Kosher salt
Freshly ground black pepper
In a small bowl, combine the water and chia seeds and let sit for at least 30 minutes, forming a chia gel.
Yield: 4 servings
kokofoundit/shutterstock4-6 large garlic cloves
1 cup or big handful of fresh parsley
2 Tbsp olive oil; drizzle more as needed
1 medium sweet or red onion, diced
1 or 2 apples (Fuji, Cameo, Honeycrisp or whatever is available), peeled, cored and diced
8-12 oz mushrooms, sliced
Salt and black pepper to taste
1½ cups farro, prepared according to package directions
¼ cup apple juice or vegetable broth
½-1 cup chopped cashews, walnuts or pistachios, toasted 3 to
5 minutes over low heat, if desired
1 cup snipped fresh herbs (basil, cilantro, or whatever is available)
Place the garlic and parsley into a small food processor and pulse until minced, or mince finely by hand.
Yield: 4 servings
AI image/ChatGPT4 tuna steaks or 8 thick slices of solid tofu pressed with a clean towel to release water
½ cup apple cider vinegar
1-inch piece of ginger, grated or chopped fine
2-4 large garlic cloves, minced
1 Tbsp brown sugar
Salt and black pepper to taste
2 Tbsp olive oil
1 Tbsp toasted sesame oil
Store-bought or homemade apple chutney
Place the tuna steaks or tofu in a single layer in a large dish.
Yield: 2 to 2 ½ cups
Stanislav Photographer/shutterstock2 jalapeño peppers, seeded and minced (wash hands immediately after)
4 medium apples of choice, peeled, cored and diced
1 medium red or white onion, diced
4 large garlic cloves, chopped
½ cup apple cider vinegar
⅓ cup honey
Yield: 4 servings
Joerg Beuge/shutterstock4 cups Honeycrisp apples, peeled and sliced in ¼-inch pieces
2 tsp cinnamon
½ tsp allspice
½ Tbsp lemon juice