Let's get ready to RUMBLE! Football playoffs start Saturday, which means it's time for another football bash. This time, defend the crowd against cancer (and extra calories) with tasty, healthy game time snacks (check out our previous football blog post to see recipes for sweet potato fries and kale chips).
Chips are a party food staple, but are generally high in calories and low in nutrients. Baking your own apple chips makes for a delicious, crunchy snack that's great for a crowd, packed with plentiful nutrition, and fat-free.
There's more than one benefit to this slightly sweet snack. Apples contain dietary fiber, as well as a variety of flavonoid and triterpenoid phytochemicals, such as quercetin, being studied for their anti-cancer effects. In laboratory studies, quercetin and other flavonoids in apples have slowed the development of cancers of the colon, lung, and breast in several stages of cancer development.
This recipe (below) also calls for a little cinnamon and sugar, creating a wonderful, spiced aroma throughout the house as they bake – perfect for having guests. Heads up: they disappear fast!
Toast strips of whole-wheat pita bread to go with dips including light hummus, sundried tomato, and your favorite salsa, or use blue corn tortilla chips. Blue tortilla chips get their color from anthocyanins, which are naturally occurring plant antioxidants that may protect against cancer.
Looking for a dip that's packed with nutritious energy? Healthier ones include our light hummus dip, sun-dried tomato dip, or your favorite salsa (you can even buy freshly made salsas at most grocery stores).
Now you and your guests are ready for a food (and hopefully football) victory.
Slice apples horizontally into very thin rounds, using a sharp knife or mandolin (remove any seeds that do not fall out as you cut). Lay the slices in a single layer on parchment paper, and sprinkle lightly with the cinnamon sugar (combined). Bake at 250°F for 1 hour, flip slices, and bake for an additional hour (2 hours total). Chips will continue to crisp up as they cool.
Tip: Don't peel your apples! The peel contains a third or more of its phenolic (cancer-fighting) compounds.
Makes 8 servings.
Per serving: 60 calories, 17 g carbohydrate, 3 g dietary fiber, 0 g total fat,
0 g protein, 0 mg sodium
AICR's brochure, Homemade for Health: Snacks, offers more ideas for healthy and cancer-fighting snacks.
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