Antioxidant rich, high in fibre and low GI, apples in their skin are the perfect ingredient to add crunch to your salad, jazz up your roast, or whip into a winter-warming dessert.
Six ways to enjoy apples
Baked apple with cloves, nutmeg or cinnamon.
Home-made apple sauce to accompany your roast pork, or dish up a dessert spoon on your porridge or muesli.
Sliced apple spread with reduced-fat ricotta and dusted with cinnamon.
Make a crunchy Waldorf salad with chopped apple, walnuts, a drizzle of olive oil and lemon juice.
Add grated apple and cinnamon to your piklet batter or basic muffin recipe.
Enjoy an oaty apple crumble.
Recipe: Oaty Apple Crumble
Stew apples with 3-4 whole cloves. Place them in an oven-proof dish. Optional: add a cup of fresh or frozen blueberries. Top with a handful of rolled oats or muesli. Warm through and serve with a dollop of low-fat natural yoghurt.
Ask the Experts
With the arrival of winter we asked two dietitians to share their favourite way to spice up their apple dishes. Their choices compliment them beautifully, add extra flavour, and bring a wintery warmth, making apples perfect for all seasons!
My favourite spice to compliment apples… Cloves
Why I love it…
Cloves are a powerful spice and always top the list for polyphenols in foods. Polyphenols are antioxidants shown to reduce inflammation.
My top tip for using cloves…
Their flavour goes a long way, so you don’t need to use much of them! I always add 3 or 4 whole cloves when I cook a pot of stewed apple, or anything with apples in it like baked apples or apples with oaty crumble – they just team together so well.
Catherine Saxelby is a dietitian and founder of the Foodwatch website www.foodwatch.com.au
My favourite spice to complement apples…Cinnamon
Why I love it…
Cinnamon contains cinnamaldehyde, a powerful anti-inflammatory phytonutrient. It also helps regulate blood glucose levels, with a study suggesting one to six grams per day is needed.
My top tip for using Cinnamon…
You can extend the shelf life of cinnamon by storing it in a sealed glass container in the fridge. Sprinkle ¼ teaspoon on porridge with grated apple, flavour apple pies or enjoy it on its own and make cinnamon toast.
Raji Jayadev is an Accredited Practising Dietitian in private practice.
Looking for more apple recipes? Here are some of our favourites
Did you know that having diabetes increases your risk by 30 per cent?
The good news: bowel cancer bowel cancer is preventable, treatable and beatable if detected early, and the things you’re already doing to support your diabetes management (eating a high fibre diet, being physically active, reducing your waistline, moderating your alcohol intake and living smoke free) also help reduce your bowel cancer risk!
To learn more about Red Apple Day, visit: www.bowelcancerawarenessmonth.org/red-apple-day