Let’s talk about apples.

We all know the saying: ‘An apple a day keeps the doctor away.’ But is there any truth to it?

Let’s take a look at this popular fruit and why it is so great to include as part of our varied diet.

Nutritional Properties:

The week it is pretty straightforward to quantify a serve of this fruit. According to The Australian Guide to Healthy Eating, one serve of fruit is the equivalent of 150g or simply, 1 medium apple.

So what does consuming one apple (150g) offer me nutritionally?

150g of raw apple (red variety with skin-on) will provide you with approximately:

•  5% of your potassium and Vitamin E requirements
• 15% of your fibre and Vitamin C recommendations
• 55% of your chromium needs

Note: how you choose to prepare your apples will slightly alter their nutritional composition. The nutritional composition of green apples is similar to that of red apples.

Additional nutritional information:

What is chromium?

Chromium is a trace mineral, that is, it is required in small quantities within our body. Its main role is to help the hormone insulin do its job. Insulin helps to control our blood glucose levels. It tells our body whether we need to use glucose for energy or store it as glycogen in our liver and muscles.

Does an apple a day really keep the doctor away?

In short, the answer is no. There is no single food which can help us avoid disease. However, individuals who consume a balanced and varied diet, in line with the Australian Dietary Guidelines, are less likely to suffer from chronic diseases such as high blood pressure and type two diabetes.

Has there been specific research into the health properties of apples?

Yes. There are an array of studies published looking at different components of apples which may be beneficial to human health.

Studies have looked at:

• The polyphenol content (antioxidant) of apples and their role in preventing/treating cardiovascular disease. More research is required however preliminary results were promising.
• It has been suggested that consumption of apple products may be linked to reduced risk of several forms of cancer, cardiovascular disease, asthma, diabetes and Alzheimer’s disease. However, more research is required in this space.

Are apples suitable for those who require a low FODMAP diet?

Sadly no. Apples are high in fructose and polyols which may exacerbate symptoms in those with gastrointestinal discomfort.

The good news is, that there are an array of fruits which are FODMAP friendly which are just as beneficial to our health.

Storage tips:

Apples can be stored at room temperature in your fruit bowl or in the fridge.

 Menu ideas:

Apples are so versatile. They are great as a snack on the go, can be included in your breakfasts, savoury dishes and desserts. Plus they are cost effective and have a long shelf-life. What’s not to love?

• This cold weather has me craving warming breakfast dishes. This apple-pie oatmeal is the perfect solution. A great way to start the day. It can be vegan too if required.
• I’ve made this recipe twice this week. My husband loved it! This apple torte recipe is so moreish and so comforting. It will be on frequent rotation in your house too.
• These apple, pecan and cinnamon muffins or wholesome carrot, apple and oatmeal muffins are the perfect afternoon pick me up.
• Kohlrabi is in season again. It pairs wonderfully with apple. Give this kohlrabi and apple slaw recipe a go. It would be a great side to accompany a pork or chicken schnitzel dish.
• These pork and apple sausage rolls are so simple to make. They freeze well too.
• Celeriac and apple soup is simplicity at its best.

Recipe for the week:

Bircher muesli.

It’s no secret that I am a huge fan of meal preparation. I am all for anything that makes life easier with a toddler. This recipe is so quick, stores well in the fridge and is perfect to make in batches.

I even served this at a recent brunch and created a ‘topping bar’ for guests. This meant guests were able to customise their breakfast based on their taste preferences. Too easy AND it is a budget conscious meal.

Trust me, you’ll be making this recipe time and time again.

Print

Bircher Muesli

Course: Breakfast

Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 2 people

Author: Heidi Sze

Ingredients

• 1 apple
• 1 cup rolled oats
• 1 tbsp chia seeds
• 1-2 tbsp sultanas
• 1 cup milk
• 1/2 cup Greek yoghurt

Instructions

1. Grate the apple into a large container. Add the remaining ingredients and stir to combine. Allow to sit in the fridge, covered, overnight (or at least four hours)

2. In the morning, serve your bircher muesli with toasted nuts and fresh berries

Recipe Notes

• I added pepitas and sunflower seeds into the mix too for an extra crunch.
• I chose to top my muesli with honey, extra pepitas, flaked coconut and berries.
• You could use nuts, nut butter, maple syrup, extra greek yoghurt, dried apricots, banana, cacao nibs etc too. Get creative!

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.