An Apple a Day — Recipes for Health
Andrew Scrivani for The New York Times
There are many reasons an apple a day may keep the doctor away. Among popular fruits, apples rank second (after cranberries) in antioxidant power, according to the nutritionist Jonny Bowden. They are extremely high in phenolic compounds (polyphenols), particularly quercetin, and if the apple is red, anthocyanins. These phytochemicals carry many health benefits, both antioxidant and anti-inflammatory. Apples have been linked to lower rates of heart disease in several studies.
Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
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The phytonutrients in apples are concentrated in and right under the skin. So whenever it’s possible when you’re cooking with apples, it’s best not to peel them. Seek out organic apples if possible, as the skin is also where you’ll find most of the pesticide residue, and conventionally farmed apples are on the Environmental Working Group’s list of the most contaminated produce.
Apple-Walnut Drop Scones
Scones are easy to make and lend themselves to whole-grain flours. These are particularly moist because of the grated apples.
150 grams (about 1 1/3 cups) whole-wheat pastry flour
60 grams (about 1/2 cup) unbleached all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
50 grams (about 1/4 cup) raw brown sugar
Scant 1/2 teaspoon salt
1 tablespoon walnut oil
5 tablespoons cold unsalted butter
1 tablespoon finely chopped or grated lemon zest
1/2 cup buttermilk
1 teaspoon vanilla extract
1 sweet or tart apple, grated
50 grams (about 1/2 cup) walnuts, coarsely chopped
1. Preheat the oven to 400 degrees. Line a baking sheet with parchment.
2. Sift together the flours, baking powder, baking soda, sugar and salt. Dump anything remaining in the sifter into the bowl with the sifted ingredients. Place in a food processor fitted with the steel blade or in a standing mixer fitted with the paddle. Add the walnut oil, butter and lemon zest and mix at medium speed or pulse in the food processor until the mixture is crumbly.
3. Combine the buttermilk and vanilla, and with the machine running, add the liquid to the flour mixture. Mix just until the ingredients come together. Stop the machine and add the apple and walnuts, then mix or pulse to combine.
4. Drop by heaped tablespoons onto the baking sheet and bake 15 to 20 minutes, until lightly browned. Remove from the heat and allow to cool, or serve warm.
Yield: 12 scones.
Advance preparation: These will keep for couple of days at room temperature, and they freeze well.
Nutritional information per serving: 177 calories; 3 grams saturated fat; 3 grams polyunsaturated fat; 2 grams monounsaturated fat; 13 milligrams cholesterol; 22 grams carbohydrates; 3 grams dietary fiber; 219 milligrams sodium; 3 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”