Fabulous forbidden fruit
Take a bite out of these apple recipes
by Rose Reisman
AS FALL IS upon us, there’s no fruit that’s more popular and versatile than Ontario apples. They are wonderful to enjoy in a snack, dessert, salad, soup and even main course. “An apple a day keeps the doctor away” is an understatement! The latest findings for health benefits are numerous. Apples offer bone protection; may reduce the effects of asthma in children; the quercetin found in apples may prevent Alzheimer’s; the pectin lowers the bad cholesterol; apples may reduce the risk of lung, breast, liver and colon cancer; the fibre in apples helps in weight loss and may assist in diabetes management. Here are few favourite recipes I enjoy all year round.
- Butternut Squash & Apple Purée
- Sweet Cinnamon Waldorf Salad
- Phyllo Apple Cheese Pie
This combination of sweet and tart flavours is incredible. To save time, shop for squash that has been peeled and cubed.
Serves 8
- 2 tsp vegetable oil
- 2 cups chopped onion
- 2 tsp chopped fresh garlic
- 2 tsp chopped fresh ginger
- 3-1/2 cups vegetable or chicken stock
- 2 lb butternut squash, peeled and cubed (approximately 6-1/2 cups)
- 1 medium Granny Smith apple, peeled and diced
- 1/3 cup apple juice concentrate
- 1/4 tsp freshly ground black pepper
- 3 tbsp low-fat sour cream
- 3 tbsp chopped fresh parsley
- Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Cook the onion, garlic and ginger for 8 minutes, stirring frequently, until softened and beginning to brown.
- Add the stock, squash, apple, apple juice concentrate and pepper. Bring to a boil, then reduce the heat and simmer for 15 minutes or until the squash is tender.
- Transfer to a food processor or blender and purée until smooth, working in batches if necessary.
- Ladle into individual bowls and garnish with a dollop of sour cream and a sprinkle of parsley.
Nutritional value per serving: 112 calories, 3.2 g protein, 22 g carbohydrates, 1.9 g fat, 0.4 g saturated fat.
This sweet Waldorf salad is a delicious take on a classic. Prepare salad early in the day, refrigerate and toss well just before serving.
Serves 6-8
- 2 1/2 cups diced apples
- 3/4 cup diced celery
- 1 cup red or green seedles grapes, quartered
- 1 cup chopped red or green peppers
- 1/3 cup raisins
- 1/2 cup canned mandarin oranges, drained
- 2 tbsp finely chopped pecans
Dressing
- 1/4 cup light mayonnaise
- 1/4 cup light sour cream (1%)
- 1 tbsp lemon juice
- 2 tbsp honey
- 1/2 tsp cinnamon
- In serving bowl, combine apples, celery, grapes, sweet peppers, raisins, mandarin oranges and pecans.
- In small bowl, combine mayonnaise, sour cream, honey, lemon juice and cinnamon; mix thoroughly. Pour over salad and toss.
Nutritional value per serving: 116 calories, 1 g protein, 24 g carbohydrates, 3 g fat, 2 g cholesterol.
This version of a phyllo apple pie with a cream cheese filling makes a regular apple pie seem ordinary.
Serves 12
- 3 oz light cream cheese, softened
- 1/2 cup smooth ricotta cheese
- 1/3 cup granulated sugar
- 1 large egg
- 2 tsp all-purpose flour
- 1 tsp vanilla
APPLE MIXTURE
- 4 cups diced peeled apples (firm and sweet)
- 1/3 cup packed brown sugar
- 1 tbsp all-purpose flour
- 1/2 tsp ground cinnamon
- 6 sheets phyllo pastry
- Vegetable spray
- In a food processor, combine cream cheese, ricotta cheese, sugar, egg, flour, and vanilla; purée until smooth.
- Stir together apples, brown sugar, flour and cinnamon.
- Place two sheets of the phyllo in a prepared pan, letting the excess hang over sides. Spray with vegetable spray. Place two more sheets in the pan, arranging them so the excess falls over different sides of the pan from first two sheets. Spray. Place the last two sheets of the phyllo in the pan. Place the apple mixture in the pan. Pour the cheese mixture over top. Fold the excess phyllo up and over top of the filling so it is completely enclosed. Spray with vegetable spray.
- Bake for 35 to 40 minutes or until phyllo is golden. Let cool.
Nutritional value per serving: 138 calories, 3.3 g protein, 24 g carbohydrates, 3.2 g fat, 1.6 g saturated fat.
Post City Magazines’ culinary columnist, Rose Reisman, is the owner of Rose Reisman Catering, the author of 14 cookbooks and a well-known TV and radio personality. Visit Rose at www.rosereisman.com.
