Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
October 3, 2020
Did you know there is an entire month dedicated to apples? That’s right, October is National Apple Month and now is the time to dive into the large variety of apples available this time of year. Apples taste their very best in the fall, but they provide health benefits all year long!
Apples are a good source of pectin, a fiber found to lower blood fats. These fibers, both soluble and insoluble, are abundant in apples and not only keep you fuller longer, but have the ability to lower your cholesterol level when eaten regularly. Remember to eat the peel. The peel provides 75% of the apple’s fiber and contains a number of antioxidants that are found to prevent certain cancers. This fiber content and the unique carbohydrate combination have been found to help stabilize blood glucose levels as well.
Apples also contain flavonoids, a type of phytochemical that gives them their varieties of color. Flavonoids help antioxidants work. Quercetin, a flavonoid abundant in apples, has been found to help prevent the growth of prostate cancer cells and other cancers.
Apples continue to be one of the most economical healthy snacks with a number of health benefits. They contain no salt, trans fat, saturated fat, cholesterol or preservatives. They do contain vitamin C, a powerful antioxidant that helps with healing, absorption of iron and boosting the immune system. Consider this fruit for frequent use in your diet.
There are hundreds of varieties of apples from which to choose. Some are sweet, others are tart, and some are crisp and crunchy while others are soft and smooth. There is an apple to suit everyone’s taste. Check the chart and pick an apple for you.
Enjoy the many varieties of apples and this delicious apple recipe featured in the October Seasons magazine.
Cinnamon Roll Apple Scones
All You Need:
½ cup Hy-Vee quick-cooking oats
1 cup Hy-Vee all-purpose flour
1 cup Hy-Vee whole-wheat flour
1 tbsp ground flaxseed
1 tbsp Hy-Vee baking powder
½ tsp Hy-Vee salt
1 tsp Hy-Vee ground Saigon cinnamon, divided
⅛ tsp Hy-Vee ground nutmeg
3 tbsp plus 1 tsp Hy-Vee butter, divided
2 Hy-Vee large eggs, divided
½ cup buttermilk
¼ cup plus 1 tbsp Hy-Vee granulated sugar, divided
2 tsp Hy-Vee vanilla extract
1 medium apple, cored and chopped
¼ cup Hy-Vee slivered almonds, toasted and finely chopped
1 tbsp packed Hy-Vee brown sugar
1 cup Hy-Vee powdered sugar
1 to 2 tsp Hy-Vee milk
All you do:
- Preheat oven to 375 degrees. Line a baking sheet with parchment paper; set aside.
- Place oats in blender or food processor. Cover and blend until finely ground. Transfer to a large bowl. Stir in all-purpose and whole wheat flours, flaxseed, baking powder, salt, ½ teaspoon cinnamon and nutmeg.
- Using a pastry blender, cut in 3 tablespoons butter until mixture resembles coarse crumbs. Make a well in the center; set aside.
- In a medium bowl, lightly beat 1 egg. Add buttermilk, ¼ cup granulated sugar and vanilla. Stir in apple and almonds. Add all at once to flour mixture. Using a fork, stir just until moistened.
- Turn dough out onto a lightly floured surface. Knead dough by folding and gently pressing it for 10 to 12 strokes or just until dough holds together. Divide dough into 8 portions. Pat each portion into a 3-by-2-inch rectangle. Place scones 2 inches apart on prepared baking sheet.
- In a small bowl, lightly beat remaining egg; brush onto scones. In another small bowl, combine 1 tablespoon sugar, brown sugar and remaining ½ teaspoon cinnamon; sprinkle on scones.
- Bake for 20 minutes or until golden. Cool slightly on baking sheet.
- In a small microwave-safe bowl, melt 1 teaspoon butter. Stir in powdered sugar and enough milk to make icing of drizzling consistency. Drizzle icing over scones.
To store: Place iced scones in a single layer in an airtight container; cover. Store at room temperature for up to 2 days or freeze for up to 2 months. To serve, thaw at room temperature.
Recipe source: www.hy-vee.com. The information is not intended as medical advice. Please consult a medical professional for individual advice.