How true is the saying, “An apple a day keeps the doctor away?” I took it upon myself to test this age-old proverb by eating an apple a day over a duration of 10 days. But I wanted to spice things up a bit — literally — so I tried five different recipes to enjoy the fruit.
- Apple slices
To start off plain and simple, I cut the fruit into slices. This was good for lazy days or ones where I was in a rush to eat something. If you’d like, add some peanut butter on the side. A fancier option is to make a platter with an assortment of apple slices, cheese, crackers and honey or a caramel dip.
- Oatmeal
Dice up your apple into tiny chunks. Cook oatmeal and top it off with whatever you like — cinnamon, honey, walnuts, peanut butter, etc. I also like to add ground flaxseed and chia seeds for a nuttier taste. I used raw apple chunks in my oatmeal, but for a breakfast that feels more like apple pie, you can sauté your diced apples in butter, honey or brown sugar and cinnamon. Cook them for a few minutes until softened, then enjoy with your oats.
- Salad
The beauty of a salad is that you can put anything in it. My personal recipe consists of a base of baby spinach, but you can also use kale or romaine lettuce. You can add tomatoes, cucumbers, avocados, olives, grilled chicken, roasted veggies, chickpeas, nuts and more. You can also throw in other fruits like strawberries and blueberries. Add some salt, pepper and any other seasonings you’d like, then sprinkle with some cheese and drizzle some balsamic glaze or ranch dressing on top.
- Smoothie
Similar to a salad, you can put whatever your heart desires into a smoothie. I usually use coconut water or milk as a base, then add a banana, spinach leaves, a spoonful of flaxseed and a tropical mix of frozen fruit, which includes chunks of mangoes, pineapples, peaches and strawberries. You can also add in some yogurt or avocado for a thicker blend. This week, I decided to try including my daily apple too. To blend the apple properly, cut it into smaller pieces beforehand, then enjoy!
- Apple crumble
Perfect for satisfying midnight cravings, this TikTok recipe from user @shreyacookssss requires only five ingredients:
- 1 apple
- ¼ teaspoon cinnamon
- 3 tablespoons sugar
- 3 tablespoons melted butter
- 3 tablespoons flour
For the crumble itself, first chop up your apple. You can drizzle some lemon juice over it, but that’s optional. Then add ⅛ teaspoon of cinnamon, one tablespoon of sugar and one tablespoon of melted butter. To make the topping, combine the flour, ⅛ tsp cinnamon, two tablespoons of sugar and two tablespoons of melted butter. Use your hands to gently mix until crumbles form. Add this concoction to the top of your apple base, then bake for around 25 to 30 minutes at 350 degrees Fahrenheit. If you’d like, top your yummy crumble off with a scoop of ice cream.
After my experiment of sorts, I noticed I didn’t experience as much sluggishness or guilt after eating, despite still finding a way to enjoy a sweet treat. Because I was consuming naturally occurring sugars as opposed to processed sugars, I found that I actually felt more energetic. I also observed better digestion over those 10 days, as apples possess high levels of fiber, according to a report from Healthline. However, an apple alone didn’t necessarily fill me up when I was hungry and in need of a snack. I often had to pair it with something else or eat it as part of a separate meal, like oatmeal or a salad, to feel satiated.
In the long run, consistently including apples in one’s diet can have several health benefits. Armed with both quercetin and pectin, apples have antioxidant and anti-inflammatory properties, aid in digestion and can lower cholesterol levels, according to a study from Harvard T.H. Chan School of Public Health. Apples are also rich in fiber, much of it stored in the peels along with flavonoids, as well as vitamin C to boost the immune system. A report from the National Library of Medicine said that apples can help prevent chronic diseases, reducing the risk of type 2 diabetes, cardiovascular disease and certain cancers.
So can an apple a day really keep the doctor away? While the fruit may not significantly prevent the number of visits one takes to the doctor’s office, it can result in having to use fewer prescription medicines overall, according to another study from the National Library of Medicine. See for yourself what benefits you experience after trying these different recipes!