This recipe is an easy and delicious way to add more fruit to your diet while offering a warm, delicious breakfast, or a dessert that appears you fussed, packed with both flavor and nutrition. It probably comes as no surprise that 75% of Americans consume significantly less fruits and vegetables when compared to nutrition and health recommendations. This, despite guidelines from the Harvard School of Public Health that fruits and vegetables comprise at least half of every meal. And, the traditional Mediterranean Diet, endorsed by the majority of the health and science community for the general population, is a plant-based diet recommending 7-10 servings of fruits and vegetables daily.
You’ll need just one bowl for this recipe that can be prepared in advance to bake in the morning, or while eating dinner—ready, fragrant and warm to enjoy for dessert. Nutritional benefits include soluble fiber from both the apples (and pears) and the oats that help to bind and rid of excess blood cholesterol. Apples are also a good source of vitamin C, as well as a naturally occurring plant chemical quercitin, having both antioxidant and anti-inflammatory properties. (Keep in mind that the synergistic effect of eating whole foods provide nutrients which are much more bioavailable [think absorbable and useable] than taking dietary supplements.) Nutritious walnuts provide essential omega-3 unsaturated fats that help to lower the bad (LDL) cholesterol while increasing the good (HDL) cholesterol, and may help prevent erratic heart rhythms and blood clots.
Simple Apple Crisp: Easy + delicious + good for you = no brainer!
8 medium-large fresh Apples (+/or Pears), unpeeled, cored, thinly sliced
1/3 cup Sugar, or ¼ cup Maple Syrup or Honey
1 tsp Cinnamon
¼ cup White Whole Wheat Flour, divided
2 Tbsp packed Brown Sugar
1 cup Rolled Oats
½ cup chopped Walnuts (or Pecans or Almonds)
2 Tbsp Butter, melted
Lowfat plain or vanilla yogurt for serving
1. Preheat oven to 375°F.
2. Lightly oil a 13x9 glass baking dish.
3. In a large bowl, combine apples, sugar, cinnamon and 1 tablespoon of flour. Use a rubber spatula to place in baking dish.
4. In the same bowl, combine remaining 3 tablespoons of flour, brown sugar, oats, and nuts. Stir in melted butter to mix well.
5. Sprinkle oat mixture atop the bottom apple layer.
6. Bake uncovered 35-40 minutes. Let stand for at least 10 minutes before serving with a large dollop of yogurt.
I hope you like this apple crisp as much as we do!
KC
FMI: www.wildberrycommunications.com