Affordable Nutrition is the idea you can eat healthy on a budget. This months recipe features sautéed cinnamon apples, a seasonal sweet treat!
Fall = apple season. We have all heard the saying an apple a day keeps the doctor away and there are many reasons why. Apples are rich in fiber and pectin that help support a healthy gut. They are also an excellent prebiotic. Most importantly apples are high in vitamin C, potassium and quercetin (a powerful antioxidant with anti-inflammatory properties). Pro tip - most of the nutrients are found in the apple skin so keep the peel on!
This recipe also emphasizes using natural forms of sugar (apples, maple syrup) as opposed to refined / artificial forms of sugar. Other excellent sources of natural sweeteners are agave nectar, date sugar, molasses, stevia or raw filtered honey.
This is an easy, affordable and delicious recipe that is great on top of oatmeal, paired with vanilla ice cream, sprinkled on greek yogurt or as a treat by itself. This recipe is also adult tested and kiddo approved. Here are some shots of my dear friends three children enjoying this recipe.
Sautéed Cinnamon Apples (serves 4)
Inspired by joyfoodsunshine.com
3 apples, about 3 cups, chopped
2 tbs water
1 tbs coconut oil
1 tbs maple syrup
½ tsp ground cinnamon
1/8 tsp salt
¼ tsp pure vanilla extract
Cut apples into same size pieces (about 1” cubes)
Put apple pieces into skillet with 2 tbs water. Cover the pan and cook over medium heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.
Add 1 tbs of coconut oil. Stir apples and oil together until all the apples are coated. Cook for 5 minutes, stirring every minute or so, until the apples become soft.
Add maple syrup, cinnamon, salt & vanilla. Stir until well mixed.
Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness.
Remove from heat & serve.
Apples: Excellent source of flavanoids & quercetin. High in vitamin C, fiber, pectin & potassium. An apple a day keeps the doctor away!
Coconut Oil: A great healthy fat! Medium chain fatty acids support circulation and a balanced metabolism. Rich in lauric acid which protects the heart and supports the immune system.
Cinnamon: One of the most commonly used spices in the world - excellent for blood sugar management and can support respiratory health. Antiviral and antibacterial properties.
Murray, M., Pizzorno, J. (2012). The Encyclopedia of Natural Medicine. New York, NY: Atria Books.