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Amazing Apples

Rebecca Tucker

17 Oct 2018

An apple a day keeps the doctor away”… or so the saying goes. Well they may just help! Apples are in season at the moment, so be sure to make the most of this fantastic fruit. Here’s why.

1. Blood Sugar Balance The fructose and antioxidants in apples slow the absorption of sugar into the blood stream. This improves blood sugar balance and gives you a more sustained source of energy.

2. Digestive Issues Apples are able to help relieve both constipation and diarrhoea, thanks to the dual action of their pectin fibre. Try fresh apples for constipation and stewed for diarrhoea.

3. Heart Health The pectin fibre and antioxidants in apples can help reduce bad (LDL) cholesterol, whilst lowering the absorption of excess dietary fats. Apples also contain a flavonoid (plant based chemical) called epicatechin which helps reduce blood pressure.

4. Bone Health Apple skins contain a flavonoid called phlorizin, which helps fight the inflammation and free radicals that can lead to bone deterioration.

5. Allergies Apple skins also contain a flavonoid called quercetin. It can help regulate the immune system and reduce inflammation, both of which can help improve the symptoms of allergies.

Enjoy apples fresh to reap all the benefits, and why not try this delicious apple crumble recipe too? This healthy version uses dessert apples rather than tart cooking apples, meaning no sugar is needed for the filling to taste sweet.

Nutritious Apple Crumble

Serves 4 Ingredients: For the topping - 75g oats 30g wholewheat flour, gluten free flour, or millet flour 25g chopped pecans 1 tsp ground cinnamon 2 tbsp pure maple syrup 25g unsalted butter, melted For the filling - 750g chopped red apple* 2 tbsp cornflour 1 1/2 tsp ground cinnamon 1/4 tsp ground nutmeg

Method: 1.Preheat the oven to 180˚C, and grease an 8 inch square pan.

2.To make the topping, combine the oats, pecans, flour, and cinnamon in a small bowl. Make a well in the centre and pour in the maple syrup and melted butter. Stir until fully incorporated.

3.For the filling, mix the apples with the cornflour, cinnamon, and nutmeg in a large bowl until completely coated.

4.Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping. (The topping tends to clump, so try to break it up into fairly small pieces.) Bake for 50-60 minutes or until the apple pieces are tender. The juices will start to thicken as the crumble cools.

* Fuji’s are ideal but Gala and Braeburn apples would work as well.

Rebecca Tucker is a Registered Nutritional Therapist (MBANT). For further information on how nutritional therapy could help you, visit

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