Baked Apples with Maple Syrup and Pecan Nuts
Once a beloved dessert, baked apples have somewhat faded from the culinary spotlight. It's time to bring them back! Baked apples, when cooked in their skins, retain their nutritional value and can be customized with various fillings. Try combinations like chopped apricots and almonds, or the classic maple syrup and pecans. You can also bake them plain and serve with granola for a wholesome treat.
Ingredients and Preparation
Serves 4
- 4 large cooking apples
- Mixed dried fruit (1 dessert spoon per apple)
- Mixed nuts (4-5 per person) – (not suitable for those with nut allergies)
- 1 tablespoon pumpkin seeds
- Honey,
maple syrup, or molasses
- 1/2 teaspoon of cinnamon
- Serve with: vanilla yogurt, low-fat crème fraîche, or custard
Instructions
- Preheat your oven to 350°F (175°C).
- Wash the apples thoroughly and remove the cores.
- Mix together the dried fruit, nuts, pumpkin seeds, cinnamon, and 1 tablespoon of honey or maple syrup.
- Divide the mixture equally among the four apples.
- Place the apples in an oven-proof baking dish.
- Bake for about 25 minutes or until the apples are tender.
- Serve warm with your choice of vanilla yogurt, low-fat crème fraîche, or custard.
Nutritional Benefits of Apples
Apples are often overlooked in favor of more exotic "superfoods" like goji berries. While these superfoods are nutritious, they often have a high carbon footprint due to long-distance travel. Opting for locally grown apples or blueberries can be a more sustainable choice.
Key Nutrients in Apples
- Quercetin: A flavonoid found in apples and onions, quercetin has been shown to reduce inflammation and may benefit those with allergies (source).
- Soluble Fiber: Apples are rich in soluble fiber, which helps maintain healthy cholesterol levels by binding to and absorbing cholesterol in the gut. This can reduce the risk of cardiovascular disease (source).
Interesting Stats
- Apple Consumption: The average American consumes about 16 pounds of apples per year (source).
- Health Impact: Regular apple consumption has been linked to a 28% reduced risk of type 2 diabetes (source).
Conclusion
Baked apples are not only a delicious and comforting dessert but also a powerhouse of nutrition. By choosing locally grown apples, you can enjoy a tasty treat while also making a sustainable choice. So, why not give this classic recipe a try and enjoy the numerous health benefits it offers?
For more information on the health benefits of apples, check out Harvard T.H. Chan School of Public Health.
