Health eMinutes

The Perfect Fall Recipe – Apple Crisp

“An apple a day keeps the doctor away” may not just be folk wisdom. Apples are an excellent source of dietary fiber, pectin, high levels of flavonoids and antioxidant phytonutrients. Health studies are proving that increased consumption of fruits and vegetables helps protect against heart disease, fight diet-related cancers, and reduce hypertension and diabetes. Apple season is the perfect time for this quick and healthy recipe for fall’s quintessential fruit!

Fruit Mixture

  • 5 medium apples, peeled, thinly sliced (6 cups)
  • 3 packages sugar substitute
  • 1 tbsp. whole-wheat flour
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg

Topping Mixture

  • 1/4 cup whole-wheat flour
  • 1/4 cup firmly packed brown sugar
  • 1/4 cup old-fashioned rolled oats or quick oats
  • 3/4 tsp. ground cinnamon
  • 2 tbsp. soft tub margarine, trans-fat free

Heat oven to 400 degrees. Spray 8-inch square (2 quart) baking dish with non-stick cooking spray. In large bowl, combine all fruit mixture ingredients; toss to coat. Spoon evenly into sprayed baking dish, pressing gently. In medium bowl, combine all topping ingredients except margarine; mix well. With fork, cut in margarine until mixture resembles coarse crumbs. Sprinkle topping over fruit mixture. Bake at 400 degrees for 40-45 minutes or until apples are tender and topping is golden brown. Makes 6 servings.

Nutrition information per serving: 176 calories (20 percent from fat), 4 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 33 grams carbohydrates, 3 grams dietary fiber, 20 milligrams sodium, 2 grams protein.

To prevent apples from browning after peeling and slicing, add them to a bowl containing about 2 cups of water with 1 tsp. of lemon juice. Drain thoroughly before adding the other fruit mixture ingredients to the apples.