An Apple a Day...

I love it when scientific testing proves an old adage true. Apples are now being touted as another of nature's sweet antioxidants. Apples are particularly rich sources of antioxidants called flavonoids. Flavonoids not only help keep our arteries clean, but they also appear to fight infection and diminish inflammation. Other foods that are high in flavonoids include broccoli, garlic, onions, grapes, and plums.

One Finnish epidemiological study suggests that a diet high in flavonoids, chiefly from apples and onions, seemed to lower the risk of developing lung cancer. Researchers at the UC Davis laboratories tested whole apples, apple flesh, and apple skin to learn that though each provided some antioxidant protection, the most concentrated source of antioxidants was in the skins.

Ten years ago, when we reached for apples to load into the grocery cart, we usually got Red Delicious. Now, there are so many good varieties available that it can be difficult to decide among them. I've got a handy chart from an old issue of Sunset Magazine that tells which apple variety is good for sauce, which for pie, for microwave cooking, sautéing, or eating fresh. The problem is that I've often found the chart to not bear true. For instance, the chart says that Jonagolds have thin tender skins. I just ate a Jonagold with great flavor, but with leathery tough skin. Criterions are not supposed to be good for cooking, but I've made delicious baked apples and applesauce with them. So, now I tend to just buy apples that look fresh and feel firm. I have found that Fuji apples do retain their shape and stay firm when cooked (unless they are pitifully old). So if you want a softly pureed applesauce, you might want to avoid them. Yet, that very firmness is one of the qualities that make the Fuji a superior apple for munching fresh. Whichever variety you bring home, keep them in the cool part of your refrigerator in a perforated plastic bag. Apples lose their crispness and flavor 10 times faster at room temperature than they do under refrigeration.

Waldorf Coleslaw

a 2 1/2 lb. white cabbage, cored and chopped (about 12 cups)
4 Granny Smith apples, cut into julienne strips, plus apple slices for garnish
4 ribs of celery, sliced thin diagonally
1 1/2 cups walnuts
1/2 cup mayonnaise
1/2 cup plain yogurt
1 tbsp. Dijonstyle mustard
3 tbsp. sugar
1/4 cup vegetable oil
3/4 tsp. salt, or to taste
1/4 cup red wine vinegar

In a very large bowl stir together the cabbage, apple strips, celery, and walnuts. In a small bowl whisk together the mayonnaise, yogurt, mustard, sugar, oil, salt, and vinegar until the dressing is smooth. Pour over the cabbage mixture, and toss the slaw well. Chill covered for at least 2 hours or overnight. Serve topped with apple slices.

Serves 10—12; from Gourmet Magazine, June 1992.

Apple-Cranberry-Raisin Pie

Pastry dough for a 9-inch, two-crust pie

1 cup sugar
1/2 tsp. salt
3 tbsp. flour
1 cup cranberries
1/2 cup raisins
Grated rind of 1 lemon
5 large tart apples
2 tbsp. butter

Preheat the oven to 425°F. Line a 9-inch pie pan with half the pastry dough. Stir the sugar, salt, and flour together in a large bowl. Add the cranberries, raisins, and lemon rind. Peel, core, and slice the apples and toss them in the sugar mixture. Pile the filling into the lined pie pan and dot with the butter. Roll out the top crust and drape it over the pie. Crimp the edges together and cut several small vents in the tip. Bake for 10 minutes, then lower the heat to 350°F and continue baking for 30-40 minutes or until the apples are tender when pierced with a skewer and the crust is browned.

From the Fannie Farmer Cookbook, 13th edition.

This last recipe was adapted from the December 1991 issue of Bon Appetit Magazine. It can also be made using all organic unbleached flour, and if you are pinched for time, the muffins are deliciously satisfying even without the topping.

Pumpkin-Apple Muffins

1 1/2 c whole wheat flour
1 c all-purpose flour
1 tbsp. pumpkin pie spice
1 1/4 tsp. baking powder
1 c sugar
1 c canned solid pack pumpkin
1/2 cup vegetable oil
2 eggs
1 c chopped, peeled, cored apples
1 c raisins
1/2 c chopped walnuts

Topping:

1/2 cup packed brown sugar
2 tbsp. all purpose flour
1/2 tsp. ground cinnamon
1/4 cup chilled butter

Preheat oven to 350°F. Grease eighteen 1/2 cup muffin cups. Sift first 4 ingredients into a medium bowl. Stir sugar, pumpkin, oil and eggs in a large bowl until well mixed. Mix in dry ingredients, apples, raisins and walnuts. Place equal amounts of batter into prepared cups.

For Topping: Combine brown sugar, flour and cinnamon in a small bowl. Cut in butter until mixture is crumbly. Sprinkle topping over muffins. Bake until muffins are golden brown and tester inserted into centers of muffins comes out clean, about 30 minutes. Cool. Serve muffins warm or at room temperature.

by R. Ohlgren-Evans, from the December 1999 Newsletter
It's soup time, and this is my favorite time of year to eat those garden spuds. This nondairy version is nutty and flavorful and makes the whole house smell cozy. Sometimes I add a spoonful of silken tofu to add a bit more protein.

5 medium potatoes, cubed 8 cups water or stock 1/2 tsp. olive oil 3/4 onion, chopped 5 cloves garlic, minced 1/4 cup celery, chopped 3 bay leaves

1 tsp. salt 1/2 tsp. thyme 1/2 tsp. tarragon 1 tsp. sage 1/2 cup white wine 2 tbsp. roasted tahini 2 tbsp. fresh chives, chopped

In a large soup pot, saute onions and garlic in olive oil until translucent. Add celery, bay leaves, and salt. Cook for 2 minutes. Add stock, potatoes, thyme, tarragon, sage and wine. Cook 30 to 40 minutes until potatoes are tender.

Puree half of the soup in a blender with the tahini. Return to the pot, stir well to combine, and reheat on low. Garnish with pepper and chives just before serving.

 

Copyright: Copyright on articles and recipes are jointly held by the Moscow Food Co-op and the respective authors, except were otherwise noted.

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