how to make a more nutritious apple crisp

Published on February 17, 2016

Whenever we see an apple, we view it as a symbol of health.  But did you know that not all apples are created equal?

According to Jo Robinson of  Eating on the Wild Side , the following varieties of apples contain more phytonutrients:

  • Braeburn
  • Cortland
  • Gala
  • Granny Smith
  • Honeycrisp
  • McIntosh
  • Red Delicious
The apples with the least amount of phytonutrients include:
  • Empire
  • Ginger Gold
  • Golden Delicious
  • Pink Lady

Also, apples exposed to direct sunlight throughout the day produce more phytonutrients to protect itself from the sun's ultraviolet rays. You'll find the most colourfully pigmented apples growing along the top or outside of the tree as opposed to in the shade or among the lower branches. They may also contain 2x more antioxidants and 3x more quercetin, a flavanoid that may protect against heart disease and cancer, than apples that grew in the shade. The apple peel is where you'll find most of the apples phytonutrients. So it's better to eat the whole apple including the peel. 

Unfortunately, the peel is also where conventionally grown apples contain the most pesticides.   According to the EWG, apples are at the top of the list of the dirty dozen.

Buy organic whenever possible. When you buy organic, you reduce your intake of toxic pesticides and you support orchard growers who practice sustainability.

Also, apples stored for extended periods of time lose its nutritional content. Buy fresh, buy local and seasonal fruit and vegetables whenever possible.

Loosely adapted from Eating on the Wild Side.

nutritious Apple Crisp

Prep time: 30 mins  Cook time: 45 mins  Total time: 75 mins
Yield: 4-6 servings
Author: Diana

* choose local and organic whenever possible


ingredients
4-5 nutritious apples, sliced (see above list)
1 tablespoon fresh lemon juice

crumble

1/2 cup unbleached all-purpose flour
1/2 cup dark brown sugar, firmly packed
2 tablespoons flax, ground
1 tsp cinnamon
6 tablespoons butter from grass-fed cows
1/3 cup chopped pecans or walnuts
3/4 cup large flake rolled oats


instructions
  1. Preheat oven to 375 degrees Fahrenheit. 
  2. Peel and core apples.  Sprinkle with lemon juice.  Set apple peels aside.
  3. Arrange apples in 9" baking dish.
  4. Topping:  Combine flour, brown sugar, apple peels, ground flax, and cinnamon in the bowl of a food processor.  Process until apple peels are finely ground, about 1 minute.   Add cubed butter and pecans.  Process in short bursts until coarse crumbles appear.  Mix in rolled oats.  Spread over apples.
  5. Bake 45 minutes or until fruit is tender.

Tags: Healthy Organic


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