Unlock the Power of Apples: A Superfood for Health and Wellness This Fall and Winter
APPLE & BARLEY SALAD RECIPE
October 30, 2024 at 11:49 a.m.
Check out the healthy apple barley salad recipe at the end of this article
This article and recipe are courtesy of FoodTrients.com
As autumn brings an abundance of fresh produce, apples are taking center stage as one of the most versatile and nutritious fruits of the season. Often regarded as a staple in many households, apples are currently experiencing a golden age with a variety of new, delicious options available in markets across the U.S. Fresh apples—primarily from Washington State, Michigan, New York, and New England—are packed with health-boosting vitamins, antioxidants, and fiber.
Grace O, founder of FoodTrients, which champions the idea of food as medicine, says that apples, from classic favorites like Honeycrisp to newer varieties like Envy, Jazz, Ambrosia and the striking yellow Opal, offer a range of flavors to suit any palate. But beyond taste, she says apples are a true superfood, loaded with health benefits that make them a must-have in any diet.
“Apples are the second most popular fruit in the U.S., and for good reason,” Grace explains. “They are brimming with essential nutrients, including vitamin C, vitamin A, and B-complex vitamins that support metabolism and immune function. Apples are also a rich source of minerals like potassium, iron, copper, and calcium, all of which play a role in maintaining heart health and regulating blood pressure.”
Apples offer a wide range of health benefits, making them a powerful addition to any diet. They help promote whiter, healthier teeth by stimulating saliva production, which reduces bacteria in the mouth and helps prevent tooth decay.
As a low-calorie, fiber-rich snack, apples can aid in weight loss by satisfying hunger and reducing overall calorie intake. One medium apple contains about 90 calories and 4 grams of fiber, making it a filling, low-calorie snack.
Apples also support heart health by preventing LDL cholesterol oxidation, lowering inflammation, and reducing the risk of heart disease, while their soluble fiber helps lower cholesterol levels.
Additionally, the antioxidants in apples, such as quercetin, have been linked to cancer prevention, particularly prostate and colon cancers, by protecting cells from oxidative stress. Apples are also a good source of boron, which supports bone health and may help prevent osteoporosis and arthritis symptoms.
Consuming apples regularly is linked to a lower risk of type II diabetes. The compounds in apples can help regulate blood sugar levels and reduce glucose absorption.
For maximum health benefits, it’s important to eat the apple peel, which contains most of the fruit’s disease-fighting compounds. To avoid potential pesticide contamination, opt for organic apples whenever possible.
RECIPE
Fall is the perfect time to incorporate apples into your diet. Check out the new varieties available at local markets or grocery stores and try this delicious salad recipe featured in Grace’s The Age Beautifully Cookbook.
Apple Barley Salad
SERVES 4-6
Barley is a great source of fiber, B vitamins, and selenium. For the corn kernels, I prefer fresh-roasted corn, but you can use thawed frozen corn kernels, too. The apples can be any variety or color that you like, or even a combination. All apples contain quercetin, a compound that helps support the immune system, thereby “keeping the doctor away.” Raisins provide antioxidants and resveratrol, the same compound found in red wine. My Honey-Lime Dressing increases the antioxidant, anti-inflammatory, and immunity-boosting components of this recipe.
INGREDIENTS
1 cup cooked barley
½ cup corn kernels
2 2/3 cup chopped apples, peels on
2 Tbs. chopped scallions
½ cup shredded carrot
½ cup raisins
Sea salt and ground pepper to taste
1 recipe Honey-Lime Dressing, garlic omitted
DIRECTIONS
Rinse the barley in cold water to separate the grains.
In a large bowl, mix together the barley, corn, apples, scallions, carrot, and raisins. Season with salt and pepper.
Toss with garlic-free Honey-Lime Dressing (recipe below).
Honey-Lime Dressing
YIELDS about 1/4 cup
1 1/2 Tbs. lime juice (about 1 lime)
1 1/2 Tbs. honey
1 Tbs. extra-virgin olive oil
1 minced garlic clove (omit for the apple / barley salad)
1/2 tsp. chili powder
Sea salt to taste
Combine all the ingredients in a container with a tight-fitting lid and shake until well blended.
Recipe and photo reprinted with permission from The Age Beautifully Cookbook by Grace O/www.FoodTrients.com
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