An apple a day…

It’s well-known that an apple a day keeps the doctor away. According to latest research it can also keep pneumonia away. The Vitamin C found in apples bolsters the body’s anti-bacterial immunity and protects against pneumonia, says a study published in Nature Communications (August). Apples are also rich in antioxidants, flavanoids, and dietary fibre. Phytonutrients and antioxidants in apples also reduce the risk of developing cancer, hypertension, diabetes, and cardiovascular disease. Try out these three easy-to-rustle up apple recipes.

Parvathy Menon

apple

Apple Salad

Ingredients

 6 tbsp olive oil
 1/4 cup minced fresh coriander
 1/4 cup freshly squeezed orange juice
 1/4 cup balsamic vinegar
 2 tbsp honey
 1 minced garlic clove
 1/2 tsp salt
 1/2 tsp chilli sauce
 2 large apples, cut into 1/2-inch wedges
 1/2 grilled beetroot
 1/2 cup chopped spinach leaves
 1 cup walnut halves, toasted
 1/2 cup crumbled cheese

Preparation guide

 Prepare the dressing by whisking the first eight ingredients. Now toss apples in a bowl with 1/4 cup dressing. Keep aside for 10 minutes.

 Place the apple slices on a grill rack over medium heat; reserve remaining dressing in bowl. Grill apple wedges until tender and lightly browned, 3-4 minutes per side, brushing with reserved marinade.
 To serve, toss greens and beetroot with the remaining dressing. Garnish with grilled apples, walnuts and cheese.

Cooking tip: Lighten this salad by leaving out walnuts and cheese. You’ll save 150 calories per serving. To roast the nuts, bake in an oven heated to 180°C.

 

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