LiWi Eat Protocol: Apple Tips and Recipes

Apple Tips and Recipes

APPLE TIPS

Grab-n-Go: Core and slice your apples so you have plenty of wedges on hand. Slice them 1/4 to 1/2 inch thick. This will give you a "grab-n-go" experience all day long. If you're worried about your apple slices turning brown, douse them with lemon juice and they should keep most of the day.

Choose a Variety: Don't bore yourself with the same apple all day. Mix it up with tart apples like Granny Smith and sweet apples such as Fugi. Mix both in your container. Each time you grab a wedge, it will be a surprise.

Tart or Sweet: From Rome to Braeburn to Gala and Granny Smith, there are so many options, why not try them all. For diabetics, red and green apples are considered “low” on the glycemic index (GI), but seek the advice of a health care professional before attempting a new diet plan, cleanse or detoxification program.

FYI: The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating. The GI value of an apple is 38. Foods with a GI of less than 55 are considered low glycemic index foods (GI < 55). (Source: The GlycemicIndex.com, Fifty50.com, LowGlycemicDiet.com)

Choose Crunchy: Choose the crunchiest apples you can find. A crunchy apple can eat more like a meal than a soft one.

Eat Apples Cold: Apples eat better when cold and raw. But don't feel like you can't mix things up a bit. That's why we've provided this page with a few LiWi tested and LiWi approved apple recipes.

Always Wash: Always wash your apples with a good organic fruit and vegetable wash.  Even if you peel them, you should get into the habit of washing your apples, and all your fruits and vegetables extremely well.

Organic is Best: Organic apples are always better. They are held to a higher standard and more closely regulated. When something is “certified organic,” it means that no insecticides, herbicides, fumigants and fungicides have been used to treat the plants. Many of the chemicals used to kill insects, weeds and fungus have been found to be carcinogens (cancer-causing). You'll also find that organic food tends to taste better; loaded with more nutrients, means better flavor.

APPLE RECIPES

APPLE SAUCE (*Apple Monday Approved)
Makes 1 Serving

1 apple
1 Tbsp of lemon juice
Cinnamon (to taste)
Nutmeg (to taste)
Stevia or Lakanto (to taste)

Peel, core and chop one apple. Put it in a saucepan with 1tbsp of lemon juice. Add cinnamon, nutmeg, and Stevia or Lakanto to taste. Cook on medium heat until apples are tender. Add a small amount of water if needed.

SWEET POTATOES & APPLES

Makes 12 Servings

2 red-skinned apples, skin on, cored and cut into 1/4-inch slices
3 pounds sweet potatoes, peeled and cut into 1/4-inch slices
4 Tbsp unsalted butter, melted
1 teaspoon herbs de Provence, divided
1 teaspoon kosher salt
½ teaspoon freshly ground pepper
cooking spray
1 onion, peeled, quartered and cut into ¼-inch slices
1 cup vegetable or chicken stock

In a large bowl, toss potatoes with melted butter, season with herbes de Provence, salt and pepper. Combine apples and onion in another bowl.

Lightly coat the interior of your slow cooker with cooking spray. Using 1/3 of your potatoes, make a single layer around the bottom of the slow cooker. Top with ½ of the apple and onion mixture. Make a second layer with 1/3 of the potatoes. Top with remaining apples and onions. Finish with remaining potatoes. Pour stock over casserole. Cover and set time to 4 hours on Low.
(Source: Cuisinart® Slow Cooker Cookbook)

BAKED APPLES
Makes 6 Servings

6 large apples (Rome, Granny Smith, Braeburn or Gala)
1 cup packed brown sugar (substitute Lakanto sweetener for LiWi approved recipe)
1 teaspoon cinnamon
½ teaspoon freshly grated nutmeg
1/3 cup dried cherries or cranberries
1/3 cup raisins
1/3 cup slivered almonds (lightly toasted)
1 Tbsp unsalted butter, cut into ¼-inch pieces
½ cup 100% apple juice or cider

In a medium-bowl, mix brown sugar or sweetener substitute, cinnamon, nutmeg, cherries, raisins and almonds to make filling.

Core apples ¾ of the way down. With a melon baller, scrape out a small cavity (about ¼ cup). Peel top 1/3 of the apples. Stuff some filling into each cavity. Reserve any excess filling.

Place prepared apples in your slow cooker and sprinkle remaining spice mix over top. Dot each apple with a ½ teaspoon butter. Pour apple juice around edges. Set time on your slow cooker for 4 hours on Low.

To serve: Place apples on desert plates. Top with any loose nuts and fruits. Drizzle with pan juices.
Note: You can thicken the cooking juices to make a sauce. Carefully strain liquid into a saucepan, set over medium heat and boil until reduced and thickened. Pour over apples or serve on the side.
(Source: Cuisinart® Slow Cooker Cookbook)

*The apple sauce recipe is the only recipe approved for Apple Monday. The other recipes are simply for your enjoyment.