I'll try to elaborate a little on 'An Apple A Day Keeps the Doctor Away,' but that really does sum them up. Multiple large and longterm studies show that people who are frequent apple eaters have a lower risk of death from coronary and cardiovascular disease and have a lower risk of stroke compared to non-apple eaters. This is credited to the antioxidant compounds that are plentiful in apples.
Flavonoids (plant based antioxidants) found in apples are also associated with a lower risk for certain cancers. Laboratory studies have shown that apple extracts inhibit the growth and further production of colon and lung cancer cells. In both a Finnish study and a study at the Cancer Research Center, Univ. of Hawaii, an inverse association was found between lung cancer risk and the intake of quercetin (a flavonoid) found in apples. An "inverse association" means that the higher the intake, the lower the risk - the lower the intake, the higher the risk. The Finnish study included 10,000 men/women and had a 24 year follow up.
Eating apples is also associated with lower rates of metabolic syndrome. Metabolic syndrome means you have three or more metabolism related disorders, such as obesity, high blood pressure, high blood sugars, high cholesterol. A National Health and Nutrition Examination study found that apple eaters have lower levels of C-reactive protein (high levels are associated with inflammation).
There is so much good in them apples! Eat a whole one while you make some...
Jolly Apple Bread
I had some leftover apple sauce in the fridge and wanted to use it for some better baking. If you don't have any leftover, simply peel and chop 2 apples, put them into a saucepan with a splash of water (1 tablespoon-ish), cover and simmer until soft. Mash. You may need to add an extra splash or two of water as they cook - depends on the type of apple used.
1 1/2 cups wholegrain flour
1/2 cup oatmeal
1 1/2 teaspoons cinnamon
1/4 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon bread/baking soda
1 teaspoon lemon juice
3 tablespoons brown sugar
2 tablespoons coconut oil (warm in a saucepan if hardened)
3/4 cup applesauce
1 teaspoon vanilla
Pre-heat oven to 180º C (170ºC fan oven)
Whisk dry ingredients (flour, oats, cinnamon, salt, baking powder, bread soda) together in a bowl and set aside.
In a separate mixing bowl, mix wet ingredients (applesauce, egg, lemon juice, coconut oil, vanilla) and the brown sugar.
Add dry ingredients into wet ingredients and mix well - can use a large spoon, no need for electric mixer.
Line a loaf tin (8"x4" / 21cm x 11cm - approx.) with baking paper. Fill with batter and bake for about 30 minutes. Check if done by inserting a skewer, should come out mostly dry (bread should be moist - don't overcook.)
Allow to cool! I know it smells good, but the flavors in this bread increase as it cools.
"Patience is bitter, but its fruit is sweet!" Aristotle's mother must have made him wait for his Jolly Apple Bread, too.
*Note: Try using the batter in mini-muffins, too. Easy to pop into lunch boxes and mouths.