It's Apple Season!

As Fall has arrived, many of us are knee deep in the harvest season. It's "pickin" time. The fruits and vegetables need to be gathered and put to use. Depending on how well the bounty stores, you may need to freeze or can or just get creative.


I talk a lot about vegetables, but today we are going to look at a fruit. Apples are one of the healthiest fruits around. Eating apples can bring you these benefits:

  • cancer fighting antioxidants

  • anti-inflammatory

  • fights heart disease lowering cholesterol

  • digestive benefits - high fiber

  • high in boron - helping your bones and preventing osteoporosis


Apples are great right off the tree but here's how to also incorporate them in to your recipes:


APPLE PIE SMOOTHIE


A healthy pie? I'm in!



2 large red apples (I used fuji), cored

1 frozen banana

1 cup ice

1 cup unsweetened almond milk

1/2 cup Greek yogurt

1 teaspoon ground cinnamon

pinch of ground nutmeg

pinch of ground ginger

tiny pinch of ground cloves

(optional: 1-2 pitted dates or 1-2 teaspoons honey, to sweeten if needed)

Add all ingredients to a blender. Pulse until combined and smooth. Taste and add sweetener if needed, pulsing to combine.

Serve immediately. Sprinkle the top of each smoothie with a pinch of cinnamon if desired.

https://www.gimmesomeoven.com/apple-pie-protein-smoothie/


ZUCCHINI APPLE SLAW


If you are like me you have a zucchini handy. Add them to your apples for this unique slaw.



2 cups grated zucchini

1 medium apple, diced

1/2 cup cream from top of coconut milk

2 tsp orange zest

1 tsp white wine vinegar

1/2 cup zante currants

2 tbls sunflower seeds

pinch of salt

Mix all ingredients in a large bowl and chill for 30 minutes to let the flavors meld.

https://www.plaidandpaleo.com/2014/08/zucchini-apple-slaw.html


AVOCADO APPLE CHICKEN SALAD


Apples add a good crunch to this chicken salad.



2 cups cooked chicken, finely chopped

1 avocado, seeded, peeled, and chopped

1 apple, peeled, cored, and finely chopped

1/4 cup celery, finely chopped

1/4 cup red onion, finely chopped

2 tbsp. fresh parsley, minced

2 tbsp. extra-virgin olive oil

2 tsp. fresh lime juice

1/2 tsp. garlic powder

Sea salt and freshly ground black pepper

In a bowl, whisk together the olive oil, lime juice, garlic powder, parsley, and season with salt and pepper to taste.

Combine all the remaining ingredients in a large bowl.

Pour the dressing over the chicken-avocado mixture.

Toss gently until everything is well coated.

Serve as a salad or wrapped in lettuce leaves.

https://paleoleap.com/avocado-apple-chicken-salad/


SLOW COOKER PORK SAUERKRAUT AND APPLES


Do your body good with this powerhouse gut healthy recipe.




6 thick-cut pork chops

4 tart apples, peeled and sliced

1 large onion, sliced

water to cover

1 quart sauerkraut

1/2 teaspoon fennel seed, or to taste

Heat a large skillet over medium-high heat. Brown pork chops in hot skillet, 2 to 3 minutes per side. Drain.

Arrange apples and onion in the bottom of a slow cooker; top with browned pork chops. Pour in enough water to cover bottom of the slow cooker crock.

Cook on High for 3 hours (or on Low for 6 hours). Add sauerkraut and fennel seed to pork chop mixture. Cook for 1 more hour.

https://www.allrecipes.com/recipe/235927/slow-cooker-pork-and-sauerkraut-with-apples/


APPLE MUG CAKE


Don't want to have too many sweets around? Make this single serving sweet treat.





1/2 whole organic Apple, chopped

1/4 cup Egg Whites

1 Tbsp Coconut Flour

1 Tbsp Pure Maple Syrup

1/2 tsp ground Cinnamon

1/4 tsp Primal Palate Pumpkin Pie Spice

1/2 tsp Baking Powder

1/8 cup Coconut Cream

Chop the apple and put on bottom of ramekin or coffee mug.

Combine all ingredients except cream and 1/4 tsp of the cinnamon.

Pour mixture over apples and microwave on high for 1:45 - 2:00.

Mix cream with cinnamon to top your mug cake.

https://www.primalpalate.com/paleo-recipe/5-minute-microwave-apple-cinnamon-mug-cake/


Here are other ways to use apples as side dishes. Make this base:

1 Granny Smith or Gala apple, sliced 1/4 inch thick

1 tablespoon unsalted butter

1 teaspoon fresh thyme

Pinch of salt and pepper

Then add:

caramelized onions and apples

parsnips carrots and apples

red potatoes with apples and rosemary

sage and coconut sugar apples

https://www.cookinglight.com/food/recipe-finder/apple-side-dish-recipes


There are so many apple varieties your choices are endless. You know that age old saying, "An apple a day will keep the doctor away. What an easy way to keep healthcare costs down. Try a new apple every day.


Here's to your health! Happy Cooking!

CALL US

303 666 4151

 

FAX US

303 666 4166

EMAIL US

COALCREEKPT@GMAIL.COM

louisville

315 west south boulder road

louisville, colorado | #100 + #209

boulder 

350 broadway street

boulder, colorado | #50

Mon-Thurs

7:00 am to 6:00 pm

Friday

7:00 am to 5:00 pm

FEEL BETTER. LIVE A LIFE YOU LOVE!

SERVING PHYSICAL THERAPY IN THE LOUISVILLE, BOULDER & BOULDER COUNTY COMMUNITY SINCE 2001

 

@COAL CREEK PHYSICAL THERAPY | 2020 | jULIE BYRT PT, MSPT

WEBSITE DESIGN // PEANUT BUTTER CREATIVE