2 minute read
Fall Favorite: Baked Apples
fall favorite... Baked Apples by Margaret DeStefano
Cooking can affect heat-sensitive nutrients, but overall, the nutritional value of cooked apples is relatively similar to that of fresh apples. However, different cooking methods and ingredients you add to your apples can influence their nutritional value. Compared to fresh apples, cooked apples are better tolerated by people with a sensitive digestive tract because of their increased digestibility. Many of the most beneficial compounds in apples are in the skin. As mentioned above, apples top the Environmental Working Group's Dirty Dozen list of the fruits and vegetables with the highest level of pesticide residues and these residues are impossible to wash off because of the layer of wax (also toxic) added to most apples! You could cut off the skin but then you'll lose most of the health benefits, so only eat organic apples.
Recipe: 1 baking apple per person / cinnamon / maple syrup / dot of butter (optional). Instructions: Preheat oven to 350°F. Wash and core the apples. Place in a baking dish so they aren't touching. Sprinkle cinnamon in the hole. If you like, add a dot of butter or 1 tbsp. maple syrup. Bake until soft, about 25 to 40 minutes depending on the size of the apple.
Banana Bread
without oil, eggs, or sugar!
Quick Fact!
One in five people worldwide survive on less water per day than it takes to flush a toilet.
Recipe: 2 cups whole wheat flour / 2 cups mashed banana (overripe) / 1 tsp baking powder / ½ tsp baking soda / ½ tsp sea salt / ½ tsp cinnamon / ¼ cup finely chopped dates / 2 tbsp flax seed powder + 6 tbsp water / 1-2 tbsp sesame seeds. Pre-heat oven to 350°F. Mix flax seed powder with water, stir well & let get gooey. Mash the banana. In a big bowl add flour with baking soda, baking powder, salt, cinnamon & mix well. Add chopped dates and stir together. Add mashed banana & flax seed powder mixed with water & stir until well mixed. Stir till it forms a hard dough. Fold this into a greased loaf pan & sprinkle sesame seeds. Bake for 50 to 60 minutes until well risen, crusty and golden. A toothpick inserted right in the center should come out clean when the loaf is cooked. Let cool down completely.
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