There's really something to the old adage, "an apple a day..."
Antioxidants are key elements in preventing cancer, because they stabilize highly reactive free radicals that can otherwise damage our DNA and begin the process of cancer development.
The antioxidant power of flavonoids in apples is one reason the popular fruit is back in the spotlight. Apples contain only modest amounts of vitamin C another great antioxidant. But, a medium apple averages only about 6 milligrams of vitamin C, not much compared to the recommended daily intake of 75 to 90 milligrams for adults. Now, scientists have calculated that the antioxidant power of an apple is equal to more than 1,500 milligrams of vitamin C. That qualifies Apples as a Sol La La #SolFood!
Here's one of our fave #SolFood recipes to pump up cancer fighting antioxidants with Apples.
Baked Apples with Dried Fruits and Walnuts
If you can manage to save one, there's nothing like a cold baked apple for breakfast, topped with a dollop of vanilla yogurt or served in a pool of fresh cold milk. The best part is the nut-and-fruit mixture nestled in the apple's core, not to mention that the recipe is full of antioxidants. Use Golden Delicious apples – they hold their shape better.
Preparation time: 1 hour 35 minutes
6 medium Golden Delicious apples
1 cup walnut pieces
1/2 cup raisins or dried cranberries
1/4 cup unsweetened shredded coconut (optional)
2 tablespoons maple syrup
1 teaspoon freshly grated lemon zest
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup apricot preserves
1-1/2 cups apple cider
1 tablespoon butter
1/2 teaspoon vanilla extract
1. Preheat oven to 375°F. Lightly coat a shallow 8”x 12” (or similar) baking dish with cooking spray.
2. Core apples all the way through with an apple corer, making a 1-inch-wide hole. Peel the upper third of each apple. Using a sharp paring knife, score the flesh about 1/4-inch deep around the circumference, more or less where the peeled and unpeeled areas meet. With the paring knife angled down, cut a shallow crater around the top of the hole to help hold the preserves that will go there. Set aside while you make the filling.
3. Place walnuts, raisins (or dried cranberries) and coconut (if using) in a food processor. Chop the mixture fairly well, but not too fine; you want it to remain somewhat textured. Add syrup, lemon zest, cinnamon and nutmeg; pulse several times to combine.
4. Place the apples in the prepared baking dish and gently press 1/4 cup filling into each cavity. Spoon a generous tablespoon of preserves onto the crater of each apple.
5. Combine cider and butter in a small saucepan; heat over low heat until the butter has melted. Remove from the heat and stir in vanilla. Pour the liquid over and around the apples.
6. Cover the apples loosely with tented foil and bake on the center rack for 30 minutes. Remove foil and baste the apples well. Continue to bake, uncovered, for 20-35 minutes more (depending on the size of the apples), basting every 10 minutes, until the apples are tender throughout. The best way to test them is with a thin bamboo skewer; the slightest bit of resistance near the center is OK because they'll finish cooking as they cool. Let the apples cool right in the pan, basting periodically.
7. Serve warm, at room temperature or cold, with some of the pan juices spooned over each.
15 g fat (3g sat, 2 g mono)
5 mg cholesterol
59 g carbohydrate
4 g protein
4 g fiber
5 mg sodium
296 mg potassium