recipe

An Apple A Day!

Get ready to go apple picking! Fresh apples boast a higher antioxidant content than supermarket apples that have often been in cold storage for months. Fun facts: There are more than 7500 varieties of apples and it takes the energy of 50 apple tree leaves to produce just ONE apple!

Apples contain pectin which acts as a prebiotic and can improve gut health; our microbiome. Apples are loaded with vitamin C, K and potassium which is mostly concentrated in the SKIN! An average apple has 5 grams of soluble fiber which can reduce intestinal disorder, improve cholesterol, and control insulin levels. Even better, the fiber makes apples filling. The phytonutrients and antioxidants in apples are linked to reduced risk of developing cancer, hypertension, diabetes, and heart disease. Some studies have shown regular apple consumption can reduce symptoms of respiratory diseases like asthma. However, not all apples are created equal! Granny Smith is one of the most nutritious with its extra high-level of disease fighting phytonutrients. Unforuntalye, according to EWG (The Environmental Working Group) apples are found to be the most pesticide laden fruit. The skin of an apple contains 90% of the pesticides, but also 50% of the nutrients. Aim to buy organic. If not organic, be sure to wash well with a vinegar water solution.
*Purchasing tip: Braeburn apples are reddish-green in color. Try to find the ones that are most red which means they were exposed to sun and thus an extra supply of phytonutrients!

You know, I’ve never really been a fan of the saying, “There’s more than one way to skin a cat”…always felt that was a bit cruel. There’s more than one way to prepare your apples! That sounds better now doesn’t it…

Try eating fresh cut apples with a tasty apple dip! Mix plain Greek yogurt (1 cup) with peanut butter (1 TBSP), and a little Stevia if you need it sweeter, for a protein packed addition to make a more balanced snack. Out of peanut butter? This recipe works well with a powdered peanut butter too!

For a softer option chop it up, sprinkle on some cinnamon and microwaving for 1.5 minutes for cooked apple to eat or use as a topping.

A waldorf salad makes for a quick, healthy lunch! Combine chopped chicken, apples, celery, grapes, and walnuts with some greek yogurt, honey, and lemon juice & zest to serve over lettuce greens. Get the recipe here!

When apples are no longer in season, check out the Vacaville dried granny smith apples! At certain times of the year they can be found at Costco, otherwise you can check out their website. The ingredient list follows: granny smith apples. BAM! Perfect. Wouldn’t it be awesome if all foods just contained the food you wanted?

Last but CERTAINLY not least, is our very own recipe for Oatmeal Apple Pie! You’re definitely going to want to try this one out as it is perfect for fall

Oatmeal Apple Pie
Prep Time – 45 minutes
Servings – 4

3 cups rolled oats
1 cup oat bran
2 large apples, cored &chopped
2 cups unsweetened applesauce
4 scoops vanilla protein powder
1 tsp salt
2 tsp cinnamon
4 cups water
1 tsp vanilla extract
Stevia (optional) to taste
Skim milk (1 cup per serving)

Instructions:
In a large bowl combine oats, oat bran, protein powder, salt, vanilla extract and water. In a separate bowl, mix the apples, applesauce, cinnamon, and Stevia (optional). There are two ways to proceed. You can either combine the applesauce mixture and oat mixture together and bake, or for a layered effect you can pour the applesauce mixture into the baking dish first, then pour the oat mixture on top. In both cases, bake in an 8×8-inch dish coated with olive oil cooking spray for 35 minutes at 350 degrees F. Serve in a bowl with 1 cup skim milk poured over top!

Stuffed Peppers

  Are you in a funk with your meals?  Do you feel like you eat the same thing over and over?  Why not give this new recipe a try!  Lots of veggies to fill you up, whole grain rice to give you energy, and extra lean protein to build strong muscles!  Sounds like a perfect combination to lead you closer to your fitness goals!  Remember – abs are not made in the gym…..they are made in your kitchen!  WHAT you eat is as important as how much!  If you are looking for a customized meal plan to suit your lifestyle, fitness routine, and goals – talk with you Ellipse Fitness Coach about our Weight Loss Program that does just this!

 Stuffed Peppers
4       Medium Green or Red Peppers
8       Oz. Cooked Ground Turkey
2       Cups Cooked Brown Rice
¼       Cup Chopped Onion
1 ½   Tsp. Salt
1/8   Tsp. Pepper
15     Oz. can Tomato Sauce
4       Oz. Reduced-Fat Shredded Cheddar Cheese

Directions:  Wash peppers and cut in half lengthwise, remove seeds.  Mix turkey, rice, onion, salt, pepper, & ½ cup of the tomato sauce together; spoon into green peppers halves.  Arrange in shallow baking dish and pour remaining tomato sauce over top of peppers.  Cover and bake at 350 degrees for 45 minutes.  Remove cover, sprinkle cheese over each pepper and bake 15 minutes more.
Serves:  4

Exchanges:  2 Carbs, 3 Extra Lean Protein, 1 Fat

Ellipse Tip:  Add some spicy chilies to this recipe to boost your metabolism! Spicy chilies increase your burn thanks to an antioxidant called capsaicin.