If there's something that's been in the valley for a long time, it’s apples. The simple apple is actually much better for you than you may think and as everyone knows it makes a fantastic snack, especially when out and about. It needs no packaging or wrapping, and the best part is we can get some of the most delicious varieties right here in our own valley right from the growers. Some popular varieties still available are Ambrosia and Gala apples, but there are others still available as well, such as Jonagold and Spartan.
Despite being high in natural sugars, apples actually help regulate blood sugar due to certain nutrients that actually inhibit the breakdown and absorption of simple sugars and stimulate the pancreas to produce more insulin to regulate your blood sugar. Apples even help to regulate the amount of fat in a person’s bloodstream, which can help prevent heart disease. Apples are high in vitamin C, which is something we can all use more of in the winter months. While apple juice contains the same vitamin C, it’s not nearly as good for us as a fresh whole apple and shouldn’t replace the whole fruit, as the fibre is completely removed and a lot of the antioxidants contained in the skin and pulp are no longer in the juice. You should always look for cloudy juice, as it contains more nutrition than a perfectly clear juice.
It’s important to be careful when handling apples, even though they’re a fairly hard fruit in comparison to most. Once an apple is bruised or otherwise damaged, it releases ethylene gas, which can harm undamaged apples so be careful to look through your apples before storing them as one can spoil the whole group. Also, apples should not be stored with other vegetables such as onions and squash, as the gases they release can cause the other vegetables to spoil. Apples and potatoes should never be stored together, either, as the potatoes will cause the apples to spoil faster. Apples can also absorb flavors from other foods that they’re stored with so be careful about what you store your apples with!
If your apples are less than perfect and can’t be stored, you can also dry them in slices or mashed with other fruit in fruit leather or make them into applesauce to be frozen or canned, which is what we like to do with apples when they get softer than we like them. When slicing them to dry, be sure to dip your apples in water with a little lemon juice, as this will slow down oxidization that causes the apple to turn brown. You can also add a small amount of lemon juice to a pot of applesauce when just starting to cook it.
Apples can be used so many different ways; we most frequently just eat them cut up with some peanut butter for dipping. But apples are especially delicious in desserts like apple pie or apple crisp or even baked into muffins and cakes. Although we enjoy them best in sweet things, they’re also good in savuory dishes like in stuffing or squash soups, and even chopped up over a green salad with a little cheese.
A multitude of apple varieties is available at the Creston Valley Farmers’ Market, every Saturday from 10a.m.-2 p.m. until Dec. 17 at Morris Garden Centre.
These individual apple crisps are delicious for dessert or breakfast. If you only want to make one or two at a time, make all the topping and freeze it to use another time.
Individual Apple Crisps
4 large firm apples
1/3C rolled oats
1/3C soft whole wheat flour, or whole wheat pastry flour
1/3C shredded coconut
(we use unsweetened)
1/4C brown sugar
3/4 tsp cinnamon
1/2 tsp ground ginger
1/8 tsp cloves
pinch of salt
3 tbsp salted butter
2 tbsp plain (or vanilla) yogurt
1 tbsp maple syrup or honey
1/3-1/2C fresh or frozen cranberries
1-2 tbsp coarse raw sugar for sprinkling over top (optional)
Preheat your oven to 400 degrees.
Slice your apples in half and carefully, using a small knife or a small metal spoon, scoop out the core. Place each half on a baking sheet.
Fill the hole in each apple half with a few cranberries, about a tablespoon for each. If desired, sprinkle a pinch of sugar over top the cranberries just to counter the tartness. Alternatively, you could use a few dried cranberries. Scoop about two tablespoons of the topping mixture over the cranberries and roughly flatten it out over the top of the apple.
Sprinkle the tops with a coarse sugar if desired and place in the oven for 23-25 minutes, watching that the tops are just golden and don’t burn. Let cool for a few minutes before serving with sweetened whipped cream or vanilla yogurt.
Heidi Bjarnason is a Creston Valley mom and blogger. For more recipes, ideas, pictures and kid friendly ideas and food, visit Fooddoodles.com.