An apple a day: Apples at their best in the fall

Apples are a good source of pectin, a fiber found to lower blood-sugar 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.

Cinnamon Roll Apple Scones

½ cup quick-cooking oats

1 cup all-purpose flour

1 cup whole-wheat flour

1 tablespoon ground flaxseed

1 tablespoon baking powder

½ teaspoon salt

1 teaspoon ground Saigon cinnamon, divided

⅛ teaspoon ground nutmeg

3 tablespoons plus 1 teaspoon butter, divided

2 large eggs, divided

½ cup buttermilk

¼ cup plus 1 tablespoon granulated sugar, divided

2 teaspoons vanilla extract

1 medium apple, cored and chopped

¼ cup slivered almonds, toasted and finely chopped

1 tablespoon packed brown sugar

1 cup powdered sugar

1 to 2 teaspoons milk

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.

Nutrition Information (per serving): 330 calories, 9g fat, 4g saturated fat, 400mg sodium, 57g total carbohydrate, 4g fiber, 28g total sugars, 7g protein.

Recipe source:

Emily McMillan is a registered dietitian for Hy-Vee stores in Rochester. This information is not intended as medical advice. Please consult a medical professional for individual advice.

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