True Wellness

FOOD FOR THOUGHT: APPLE OF MY EYE  

This week’s POWER OF FOOD post outlined the “shop the perimeter” tactic to ensuring the foods you place into your cart/basket contain shortest ingredient lists, top nutrient density, and, perhaps, most importantly: EXPIRATION DATES! Now that it is September and we’ve got less than one week to go until the official start of Fall (September 22^nd!) I’ve decided to highlight a top perimeter-pick that is coming into season with each day that passes: APPLES! Sweet, juicy, and savored all year long, apples contain a hefty dose of phytonutrients, fiber, and additional nutrition that not only makes them one of natures perfectly packaged snacks, but a nice addition to your breakfast, lunch, or mid-day snack!

FABULOUSLY FORBIDDEN:

While apples as we know and love them today are a symbol of pure Americana (can you say apple pie?!) historically speaking, apple DNA has been traced back to the lowlands of Central Asia and Kazakhstan. A member of the rose family, Alexander the Great is the first person believed to have discovered the dwarf apple tree in 328 BCE, bringing back the seeds to Macedonia, making the apple tree one of the earliest cultivated fruits.

While the jury is still out as to whether or not “the tree of the knowledge of good and evil” as described in the Book of Genesis was indeed an apple tree, apples have an intriguing history, otherwise. Believed to have been a basis for the initiation of the Trojan War, apples were also thought to be source of eternal youth by the German Norse, and described as an all-healing cure in Arabian Nights. With first cultivations occurring in Greece, apples made their way across Europe, eventually landing in the Americas in the early 1600’s in Jamestown, Virginia. There, English settlers tried their hand at cultivating the fruit, which soon spread like wildfire along the eastern coast. While Johnny Appleseed (Chapman) was responsible for spreading the seeds throughout his trek, cultivation US cultivation was not dependent on him. Today, Massachusetts, New York, Pennsylvania, and Virginia grow the most apples per capita, and 2500 types (of the 7500 world varieties) are grown in the US!

AN APPLE A DAY…  

Producers of apples know that the genetic nature of the species makes them quite difficult to harvest the exact size, shape, and flavor with each planting. This is because apples are heterozygous, meaning they differ from the DNA of their parents. On top of this, apples contain more genes (57,000) than humans (30,000) making the amount of beneficial phytochemicals they contain absolutely astonishing!

◼ PRAISE THE POLYPHENOLS:  Polyphenols are a class of antioxidants that are primarily found in the skin of apples, so choose organic whenever possible & eat that skin!

CALLING ON CHLOROGENIC: This potent compound is found primarily in the pulp, and may inhibit the breakdown of fatty acids. Meaning your body may not absorb all of the fat it consumes, so therefore it doesn’t turn into fat!

ANTHOCYANINS:  The reddish hue of apple skins is thanks to this phytochemical, which help to support cardiovascular health by promoting healthy inflammatory responses, as well as inhibiting fat oxidation throughout the vascular system!

QUERCITIN: This common supplement has been shown to enhance immune responses, specifically for allergy suffers. Not only that, but it also may inhibit the activation of carb-breaking enzymes, which therefore helps to sustain blood sugar levels

◼ BACTERIAL BENEFITS: Apples are rich in a type of fiber known as PECTIN, which is often used to thicken jams and jellies. This thickening gel boosts benefits to our gut flora:

BESTIES with BACTEROIDES: This strain of bacteria primarily populates the large intestine and has been shown to be more prevalent in individuals with a healthy body weight.

ACIDIFY! Bacteroides bacteria digest complex carbohydrates into a highly beneficial acid known as BUTYRIC acid, which the body uses for a host of things, including enhancing insulin sensitivity, immune health, and even metabolism!

SELECTING & STORING:

While 2,500 varietals are grown in the US, most of us have access to roughly 200 different types, dependent upon where you reside. Always select ORGANIC apples, whose skins are taught and free of bruising or soft spots. Apples can be kept at room temperature (preferably less than 68F) for up to a week, or refrigerated indefinitely (33-34F) (refrigeration inhibits ethylene gas which is what causes apples to over-ripen!)

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure to snag your spot, as space is limited!

SEPTEMBER TRUE KITCHEN COOKING CLASSES

STRESS FREE SEPTEMBER: PART 2

WEDNESDAY, SEPTEMBER 27TH

6:00-7:30PM

$25.00* 

The adrenal glands are responsible for regulating our primary stress hormone: CORTISOL. When low-grade, chronic stress persists; cortisol runs rampant and wreaks havoc on our health. In this class, Genevieve will cover the roles cortisol plays (both good and bad,) ways in which we can balance and optimize the normal cortisol “slope,” all while highlighting foods and nutrients that naturally nourish the adrenals

* Cost of classes includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

APPLE “PIE” WHIP

Serves 4

With September still giving us highs in the 80’s, transitioning full-force into fall foods just doesn’t seem right, at least not at this moment. Here is a delicious sneaky-nutrition “sorbet” recipe that hides cauliflower, white beans, and collagen protein into a decadent dessert.

2 Organic Honeycrisp or Pink Lady Apples, cubed

2 Organic Granny Smith apples, cubed

2 cups Unfiltered Apple Cider (may use Organic Apple Juice)

2 tbsp. maple syrup or honey

1-2 tsp. each fresh lemon juice + ground cinnamon

1 bag organic frozen cauliflower florets, thawed slightly

2  14-ounce cans BPA free coconut cream (NOT cream of  coconut!)

1 cup cooked, unsalted cannellini beans, rinsed and drained (may omit)

2 scoops collagen powder

2 -3 tbsp. maple syrup or honey

1-2 tsp. vanilla extract

In a skillet, add apples, apple cider, maple syrup, lemon juice, and cinnamon. Turn heat to medium, cover, and cook for 15 minutes. Uncover and simmer until liquid has evaporated and apples are soft and syrupy. Set aside to cool.

In a food processor, add cauliflower, cannellini beans, and coconut cream, and blend until smooth. Add collagen powder, maple syrup, vanilla, and cooked/cooled apple mixture. Blend until smooth, and transfer to a glass casserole dish or freezer safe container. Freeze until set. Scoop and enjoy!

SOURCES:

Auclair S, Chironi G, Milenkovic D et al. The regular consumption of a polyphenol-rich apple does not influence endothelial function: a randomised double-blind trial in hypercholesterolemic adults. Eur J Clin Nutr. 2010 Aug 4. [Epub ahead of print]. 2010.

Licht TR, Hansen M, Bergström A et al. Effects of apples and specific apple components on the cecal environment of conventional rats: role of apple pectin. Microbiol. 2010; 10: 13. Published online 2010 January 20. doi: 10.1186/1471-2180-10-13. 2010.

Martinov, Jelena, et al. "Apple pectin-derived oligosaccharides produce carbon dioxide radical anion in Fenton reaction and prevent growth of Escherichia coli and Staphylococcus aureus." Food Research International(2017).