“A diet rich in plant protein, fiber, and nuts lowers cholesterol and improves blood pressure.”–Chiavaroli, L, Nishi, SK, Khan, TA, et al.
Fall FAvorite 🍎
September brings the official start to fall, and this seasonal shift means apples are coming into season. Even though apples tend to be available year-round, the advent of fall means local apples are available, and the prices of apples at supermarkets will be their best. Therefore, it’s a great time to take advantage of apples’ versatility and nutritional benefits.
Personally, apples are one of my favorite fruits. I embrace the many varieties of apples for their various flavor profiles and textures, although I do tend to prefer the crisp varieties. What I especially appreciate about apples is that they can be a tasty part of any meal–breakfast, lunch, dinner–or simply as a snack.
Researched backed foods 🥦 🍓 🫑 🥕
Over the past couple of months, I have been preparing more recipes/meals based upon the latest research found in Alzheimer’s Research and Therapy. This study demonstrated that eating a plant-based diet can prevent and/or slow the progression of dementia due to Alzheimer’s Disease. Plus, eating this way can lower cholesterol and improve blood pressure. Since apples are definitely a plant, they fit right into this way of eating.
Now, for those of you who love your meat, I am not here to preach that it shouldn’t be eaten. Personal diet preferences are not for me to decide, but I think we can all agree that fruits and vegetables benefit our health. Therefore, why not lean into adding more plants into meals? It doesn’t have to be an either/or thing!
Apple Benefits 🍏
Plus, who can argue against the humble apple? After all, there is a reason the old adage, “An apple a day keeps the doctor away,” is still around today. The Cleveland Clinic, in a post from August 2023, calls apples a “nutritional powerhouse.” The article’s author wrote that regularly consuming apples offers numerous health benefits because they are high in antioxidants–specifically quercetin–as well as fiber and water. In fact, a recent piece on Yahoo!Life stated that “Eating two apples a day may lower cholesterol.”
Apples offer the following benefits:
- Help meet daily fiber needs, which will stabilize blood sugar and creating a sense of fullness longer
- Antioxidants that fight inflammation, which can lower risk for heart disease and dementia caused by Alzheimer’s
- Help lower cholesterol and reduce blood pressure
- Benefits the microbiome as they are full of pectin as well as both soluble and insoluble fiber
- Promotes longevity by reducing risk for heart disease
A-peel-ing benefits 🍏🍎
Keep in mind that the skin of the apple is the most nutritionally dense part. A 2023 article on Healthline, states that the peel is the part of the apple with the most fiber. Additionally, an apple with its skin intact has more vitamin K, vitamin, A, vitamin C, more calcium, and potassium than a peeled apple.
So why not eat an apple or two per day? It’s an easy and tasty way to get more plants into your diet. With all the varieties and flavor profiles, you’re sure to find one you like! Head to your local farmer’s market or grocery store, stock up on your favorite varieties, and take advantage of their best pricing. The versatility of apples lend it to a wide range of recipes, such as the one I am sharing with you today. Then again, there’s no shame in eating at them as they are, which is my favorite way of enjoying an apple.
From my home to yours, I wish you a healthy and happy fall season!
This recipe was inspired by the following sites: Gimme Some Oven, Cait’s Plate, and Engine 2 Cookbook. Feel free to “doctor it up,” as my Grandmother Helen used to call it by adding and/or deleting ingredients that fit your tastes preferences!
Quinoa Broccoli Apple Bowl with Sweet and Spicy Dressing
Gluten-free, dairy-free
Serves 2, but recipe can be doubled or tripled
Salad ingredients:
½ cup dry quinoa
1 cup vegetable broth
1 small head of broccoli, chopped into bite-size pieces
¼ teaspoon garlic powder
¼ teaspoon onion powder
Salt and pepper to taste
1 can (15 ounce) chickpeas, rinsed & drained
4 cups favorite salad greens, i.e. spinach, arugula, spring mix, etc
½ small red onion, chopped
1 apple, diced (favorite type)
¼ cup slivered almonds, chopped walnuts, or other favorite nut/seeds
Dressing ingredients:
½ cup unflavored, plant based milk
¼ cup Dijon mustard
¼ cup pure maple syrup
¼-½ ground red pepper (depending on level of desired heat)
⅛ teaspoon smoked paprika
⅛ teaspoon xanthan gum (a gluten-free thickener), optional
Directions:
Preheat oven 425 degrees
Coat baking dish (cookie sheet) with nonstick cooking spray or line a baking sheet with parchment paper
Clean and cut broccoli
Lightly spritz with olive oil and sprinkle seasonings (garlic powder, onion powder, salt, pepper)
Bake for 30+ minutes, stirring halfway through
Meanwhile, prepare quinoa according to package directions, using broth as the cooking liquid
While quinoa is cooking, prepare salad dressing by placing all ingredients in a glass jar and shaking well.
Store dressing in refrigerator until ready to serve
To serve, divide salad greens and diced apple between 2 serving bowls
Divide and top salad with quinoa, broccoli, chickpeas, and onion
Drizzle with desired amount of dressing and top with nuts
Store unused dressing in sealed container in refrigerator for 2-3 weeks
Steph Simply 