3 seasonal recipes – it’s apple season!

Posted by Lynda on March 24th, 2014 (Healthy Recipes)

Discover apples’ health boosting properties, and try these 3 tasty salad recipes that make the most of apple season.

Apples were a symbol of love in Greek mythology, a fact that seems less strange when you learn that apples, like peaches, nectarines and apricots are related to the rose. There are 7500 varieties of apples grown worldwide, and this health boosting fruit is in season now in Australia, from March through to December.

Quick healthy apple facts:

  • The phytonutrients in apples work with the fibre content to lower blood sugars, because they inhibit enzymes in the body like alpha-amylase and alpha-glucosidase, so your body has fewer sugars to metabolise.
  • Recent research has shown apples have a beneficial effect on two bacterias in the large intestine, balancing the flora and promoting good health in our guts.
  • One study found eating 5 apples a week reduced rates of asthma attacks
  • Apples are a good source of potassium which is good for the heart


Apple and Walnut Salad
Add 1 sliced apple to a bowl of salad leaves, and scatter with a handful of walnuts for a simple light lunch or side salad. Make a quick dressing of 2 parts cider vinegar to 3 parts olive oil. Add a teaspoon of mustard and the juice of half a lemon to the dressing and shake well. Turn it into a main meal by crumbling over some goat or feta cheese too. If you don’t have walnuts, any nuts will suffice, or even toasted pumpkin and sunflower seeds. This salad also works well with pears or a combination of apples and pears.

Apple and Red Cabbage Slaw
Apple and red cabbage is a classic combination and a great simple slaw for kid’s wraps and pittas. Make it more interesting by adding 2 handfuls of shredded coconut that has been toasted in a dry frying pan until it turns golden brown – or simply add shredded coconut straight out the packet if you don’t have time or the inclination, it will still add an extra crunch and make the salad more filling.

Turn this salad into a rainbow dish by adding a grated carrot and a few sliced green onions too. Add a drizzle of dressing if you like, but this is crunchy and moist enough to stand alone – especially if you are using it in humus wraps, sandwiches, burgers or to accompany anything barbecued.

Apple, Cucumber and Toasted Sesame Seed Salad
Cucumbers are also in season at the moment, and pair well with apples. Use this salad to accompany barbecued or grilled meat or fish. Toast two tablespoons of sesame seeds in a dry frying pan over a medium heat until golden brown. Pour onto a plate and leave to cool. Slice 1 apple and half a cucumber into thin matchsticks and put in a bowl. Make a dressing with 3 teaspoons of sesame oil, and 2 teaspoon of vinegar. Pour it over the salad, toss to combine and then scatter with sesame seeds. Serve immediately.

If you like it spicy, make a Thai style dressing for the salad instead, with the juice of 1 lime, 2 teaspoons of fish sauce, 2 teaspoons of vinegar, a pinch of sugar and 1 finely sliced fresh chilli.

Written by Lynda

Lynda Hamilton is an Accredited Practicing Dietitian and Accredited Nutritionist BSc, BHSc (N&D) and member of Dietitian Association Australia (APD).

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