An Apple a Day…
 
We are all familiar with the old saying “An apple a day keeps the doctor away!” This catchy phrase dates back to the 19^th century and the concept is quite old.  Ancient Romans knew about the healthful properties of apples and they also pop up in traditional Ayurvedic medicine, dating back about 1,500 years in Southeast Asia. According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
 
The popularity of the phrase has not been ignored by modern science, either. Researchers and doctors have conducted numerous studies on the health benefits of apples — exploring whether they can actually reduce trips to the doctor. In 2012, an Ohio State University study found that eating an apple a day helped significantly lower levels of bad cholesterol in middle-aged adults, and in 2011 a Dutch study found that eating apples and pears might help prevent strokes.  Other researchers have also found that eating five apples a week lowered the risk for respiratory diseases like asthma.
 
For these reasons, I refer to apples as our “first superfood".  There are more than 7,500 varieties of apples! An average apple has only 50-80 calories and has no fat or sodium.  Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury and promotes healthy skin. Apple pectin helps reduce cholesterol levels by lowering insulin secretion. Apples provide a source of potassium, which may promote a healthy heart.
 
Apples may also help you consume less calories and lose weight.  People who ate an apple about 15 minutes before a meal consumed almost 190 fewer calories than when they didn't have the apple.   This makes sense of course, because after vegetables, fruits are the next lowest food in calorie density.
 
So there you have it ... lots of good reasons why it is good for you to eat an apple a day!

Upcoming Cooking Classes...sign up today!

Vegan Twists on American Family Favorites

Classic American meals just became healthier and more delicious with The Food Pharmacy's vegan twist on traditional family fare. In this class we will show you easy-to-follow crowd-pleasing recipes that are nutritionally dense, plant-based and unprocessed.

Come and taste your new family favorites including our Amazing Chili, Mac and Cheeze, "Veggie" Loaf, Mashed Potatoes and other tasty wholesome recipes prepared without oil or added fat.

Fall is the perfect time to indulge in warmth: steaming soups and stews, rustic root veggies, hearty main courses, and delectable desserts, all of which double as the most nostalgic of comfort foods. 

Join us as we return to the kitchen for this cooking class with new excitement and energy, to create exceptional dishes and impart time-saving tips and culinary tricks to make the most of the season without sacrificing our health.

This is a perfect opportunity to meet other like-minded individuals and learn how you can eat to live by exploring the benefits of a plant based diet.

Recipes of the month...

 
Coconut Pineapple Yams
Serves 6
 
4 sweet potato, cubed
1 bag of frozen peaches, cut into cubes
1 bag of pineapple chunks
½ cup maple syrup
1 1/2 tsp coconut extract
2 TBSP shredded coconut
 
Toast the shredded coconut at 350F for 2 minutes and set aside.  Mix the rest of the ingredients in a glass oven safe container or an electric skillet, cover and set to 325. Cook for 15-20 minutes or until sweet potato is tender.
 

 
Pumpkin Lentil Soup
Serves 8
 
1 large onion, chopped
6 garlic cloves crushed 

1 tsp marjoram 

1/2-1 tsp cardamom 

3 ribs of celery, diced 

3 carrots chopped or shredded

2 cups dry red lentil 

8 cups of vegetable broth 

1/2 medium pumpkin cooked, or 1 large can pumpkin (not pumpkin pie mix) 

salt and pepper to taste 

1/2 cup cilantro
 
Stir fry the onions with the garlic and herbs for 2 minutes.  Add the 
carrots and celery and cook for 2 minutes.  Add the lentils and the 
vegetable broth and bring to a boil.  Lower to medium-low heat and 
cook for 30 minutes.  Add pumpkin and simmer for 5 minutes.  Add 
cilantro and enjoy!