What’s better than biting into a crisp, juicy apple? How about knowing that it’s doing as much good for your health as it is for your taste buds? Apples contain an abundance of healthy flavonoids, which are antioxidants that reduce your risk of developing heart disease and cancer. When reaching for this crunchy treat, however, remember to leave the skin on. This is where almost all of the apple’s nutrients are found. Some bariatric patients can find fruit skins difficult to digest (and especially short term post-op) but if you chew and then chew again it shouldn’t pose a problem further out.
Apples are also high in fibre, which helps lower cholesterol and flush toxins from your body. And while you might be tempted to reach for a glass of apple juice, the whole fruit is always a better choice. Drinking a glass of juice provides you with only some of the nutrients found in the whole fruit and none of the fibre. If you do opt for apple juice then why not dilute half half with water. There’s an additional benefit to the whole fruit: While a glass of apple juice probably won’t satisfy your hunger, chomping on a whole apple will. So skip right over those bottles and head for the produce aisle, farmer’s market or orchard to pick a juicy one.
I love apples in all their guises and use them in both sweet and savoury ways; raw and cooked; in simple and sophisticated dishes; and especially when in season. In the UK we have enjoyed a bumper season and growers are saying this is the best year ever for the crop – but then they often say that. I know friends also had a glut from their trees and I therefore have been be seen helping myself to roadside baskets of ‘windfalls’ from kindly folk who encourage you to take a few…or more! My own single newly-planted tree has produced just a handful of fine specimens so I hope to return the favour in years to come. Thankfully my pears have fared a little better.
We are now beginning to cook more and more in the bariatric cookery kitchen with the apples we have stored rather than just munching them from the fruit bowl – here are some recipes we have enjoyed and revisited …
So what have we been making this autumn/fall with such an abundance of apples? One of the simplest has been an apple sauce that you can serve with meat, porridge oats or yogurt for example, or simply as a small sweet treat if you’re still on the pureed stage after surgery. I make mine now without the peeling the fruit and somehow it tastes better and I think has a better nutritional profile. I just core, without peeling, slice and cook in a little water then blitz to make a smooth sauce. I also like to dry some apples in my range cooker for adding to breakfast mixtures and other dried fruits in a special compote.
Other recipes you might like to try:
A Fruit Compôte or Baked Delight for Breakfast or Dessert:
A Fruit Crumble:
A Soup or Salad:
A Main Course Dish/Entrée:
A Conserve for Breakfast or Teatime:
Apple and Berry Conserve (recipe here)