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Baked Apples with Maple Syrup and Pecan Nuts

Once a popular pudding, good old baked apples seems to have fallen into decline – now is the time to resurrect them. Baked in their skin apples retain their nutritional goodness. You can vary the filling according to taste – try chopped apricots and almonds, or maple syrup and pecans and sunflower seeds. You could also bake the apples without any filling and serve with granola

Apples are sometimes passed over, in favor of the more exotic or fashionable “super foods” such as the goji berry, whilst I’m not disputing these are full of wonderful health enhancing nutrients, more often or not they have traveled along way to get here, so think about your carbon foot-print before picking up a carton of these and go for something home-grown instead like apples or blueberries.

  • 4 large cooking apples
  • Mixed dried fruit (allow 1 dessert spoon per apple)
  • Mixed nuts (allow 4-5 per person) – (not suitable for those with nut allergies)
  • 1 tablespoon pumpkin seeds
  • Honey, maple syrup or molasses1/2 teaspoon of cinnamon
  • Serve with: vanilla yoghurt, or low fat crème fraiche or custard.

Wash the apples – remove core and any pippy bits. Mix together dried fruit, nuts, (if using) and cinnamon, with 1 tablespoon of either honey or maple syrup. Divide equally between the four apples. Place in oven-proof baking dish and bake for about 25 minutes in a medium oven. Serve warm with chosen accompaniment.

And there you have it. It is one of the easy baked recipes that anyone can make or learn how to make it.

Nutrition Note

Apples are a great source of a nutrient called quercetin. Research has indicated that quercetin – a flavanoid found in foods such as apples and onions can be especially beneficial in reducing inflammation, and may be helpful for people with allergies. Apples are also a good source of soluble fiber, a partially digestible sort of fiber, which has many other health benefits other than keeping us healthy. Soluble fiber such as that found in apples, oats, beans and pulses, acts like a sort of sponge in the gut which binds to, and absorb cholesterol, helping to maintain healthy cholesterol levels. Keeping cholesterol levels within a healthy limit is known to reduce the risk of cardiovascular disease.