At this time of year, Irish apples are coming into their own, making it the perfect season to enjoy this simple, versatile, nutrient-rich fruit. Whether eaten straight from the fruit bowl, or added to a dish, apples are an easy way to include more fruit into our everyday diet.
There are many reasons the humble apple has maintained its good reputation for generations. The old saying, ‘An apple a day keeps the doctor away’ isn’t exactly a medical prescription, but there might be a little truth behind it.
One of their biggest benefits is the amount of fibre in each apple.
They contain soluble fibre, which supports healthy digestion and provides food for the beneficial bacteria in our gut. Keeping the skin on the apple is the best way to enjoy it, as most of the fibre in an apple is in its skin.
The fibre and plant compounds in apples may contribute to heart health, including supporting healthy cholesterol levels. Apples also contain vitamin C, an antioxidant which helps protect our cells from damage.
Perhaps the greatest benefit of all is how easy apples are to enjoy. They are affordable, portable and can be added to a wide range of sweet and savoury dishes.
A raw apple may provide the most available nutrients, however stewed apples are still packed with nutritional benefits and may also be easier for someone to tolerate if they have a sensitive digestive system.
As apples are such a versatile fruit, they make for an easy nutrient-boost, and while Irish apples are in season, it’s the perfect time to incorporate them more into our daily diet.
Ingredients: Serves 2
50g oats
1 large, red apple, cored but not peeled, coarsely grated
150ml milk
50g live natural yoghurt
1 tbsp honey
To serve:
Yoghurt
50g blueberries, or fruit of choice
½ apple, freshly grated
Method
1 Place the oats, grated apple, milk, yoghurt and honey into a medium-sized bowl. Stir to combine. Cover tightly with cling film or a lid and place in the refrigerator overnight.
2 The next morning, divide the mixture between two bowls and add an extra dollop of yoghurt, a few blueberries and some freshly grated apple.
Ingredients: Serves 6
225g red apple, grated
225g carrot, grated
225g white cabbage, grated
100g Greek yoghurt
25g mayonnaise
½ lemon, juice
1 tbsp apple cider vinegar
1 clove garlic, crushed
Method
1 Add the grated apple, carrot, and cabbage to a large bowl.
2 In a small bowl, combine the yoghurt, mayonnaise, lemon juice, vinegar, and garlic. Mix to combine and add to the large bowl. Mix well, cover and refrigerate. Use within three days.
3 Serve alongside any grilled meats, or as a sandwich or wrap filling. It is delicious.
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