Apples are a great source of flavonoid phytochemicals such as anthocyanins and quercetin. Scientists funded by AICR have found that these compounds may inhibit inflammation and tumor growth, plus aid immunity and boost the body's production of detoxifying enzymes.
Bake an apple to enhance its sweet taste and warm your tummy. You can do it quickly in a microwave by removing the core with an apple corer, placing on a microwave-safe dish and heating on high for 2-3 minutes.
Or use a conventional oven: preheat to 375 degrees. Place a square of foil on a baking sheet. Cut an apple into quarters and remove the core and stem. Place the pieces on the foil and sprinkle with a spoonful of brown sugar or dark maple syrup. Cut 1/2 teaspoon of butter into 4 pieces and place one on each apple slice. Pinch the foil closed and bake for 30 minutes. Remove from oven and let cool for 5 minutes, then carefully open foil to avoid any steam. Serve topped with a spoonful of low-fat Greek yogurt for a delicious dessert.
In chilly weather, chopped apples are perfect stirred into a hot bowl of oatmeal. Or try this delicious variation for breakfast. You can substitute raisins for the currants, if desired.
Serve this warm treat for breakfast instead of the traditional oatmeal.
In small bowl, combine apple, currants and cinnamon; set aside. In medium saucepan, prepare bulgur. Spoon bulgur evenly into 4 bowls. Pour warm soy milk evenly over bulgur; drizzle with maple syrup. Spoon apple mixture evenly on top; sprinkle with pecans. Serve immediately.
Makes 4 servings.
Per serving: 322 calories, 4 g fat (<1 g saturated fat), 69 g carbohydrate,
7 g protein, 10 g dietary fiber, 18 mg sodium.