It’s peak apple-picking time. Besides a fun day trip to a local farm, apple-picking yields lots of other good stuff.
At 80 calories, one medium apple (about the size of a baseball) delivers 20 percent of the daily dietary fiber you should eat for cardiovascular and digestive health, according to the New York Apple Association. This fiber slows down the release of carbohydrates into the bloodstream, providing the energy you need over time without blood-sugar spikes.
Furthermore, apple pectin is a prebiotic that provides food for friendly gut bacteria, and the fruit is a top food source of the mineral boron, which is good for bone health.
Growing conditions for New York State apples have been excellent, so this year’s supply will be large, juicy and sweet, according to the New York Apple Association. The group says that New York’s top 10 varieties of fresh apples are:
- Red Delicious
- Golden Delicious
- Paula Red
For today’s Meatless Monday recipe, Savory Roasted Apples, choose an apple that’s good for baking, like Golden Delicious, Cortland, Empire, Crispin, Cameo, Idared or Honey Crisp.
Roasting intensifies the flavor of fruits and vegetables. This savory dish is tasty hot or cold. Try it over pasta, couscous or quinoa.
Savory Roasted Apples
Per serving: 116 calories, 2.4g of fat and 5mg of sodium.
- 6 baking apples
- 2 sweet potatoes
- 2 Vidalia onions
- 1 Tbsp., olive oil
- 1 Tbsp., balsamic vinegar
- 2 tsp., chopped garlic
- Preheat oven to 450° F.
- Line a roasting pan with aluminum foil.
- Cut apples into quarters and remove the seeds.
- Cut sweet potatoes into 6-8 large pieces.
- Cut onions into small wedges.
- Combine apples, vegetables, olive oil, and garlic.
- Roast in pan for 40 to 45 minutes, until the sweet potatoes are tender.
- Sprinkle with balsamic vinegar before serving.
Recipe, courtesy of the New York Apple Association.