Apple Inspired Picnic

28 September

Autumn Inspired

Autumn is one of my favourite times of the year. With apple season here to stay for at least a little while longer, it is only fair to bring in the new season with an inspired fall apple picnic. Meet my dearest friend, Rebecca, a chic Holistic Nutritionist who loves fall just as much as I do. When it comes to food, our two minds wander all day of delicious ingredients we can use at our next meal. Most of our conversations revolve around what desserts or meals we have made or will prepare. Today, we have made three delicious recipes for you to enjoy. Now, over to Rebecca….

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The feeling of a fresh start has always excited me, likely a result of 19 years of my life being punctuated by the start of a new school year each September. The fall is a great time to return to a comforting routine and shake off the lazy summer days. Despite the fact that produce is magnificent during the summer months, I always look forward to apple season. The different varieties offer a rainbow of flavours and textures that I try to enjoy daily throughout this colourful season. Apples with nut butter, apples with cheese, apples sautéed with cinnamon and coconut oil, apples sliced on a sandwich, and of course apple crumble.

These simple fruits also offer incredible health benefits. Apples contain a healthy dose of soluble and insoluble fibre. I personally know several individuals who credit apples with lowering their cholesterol as the hearty fibre content whisks excess cholesterol out of the body. Apples are also an impressive source of vitamin C. This antioxidant is used for countless functions in the body and so it’s important to eat foods rich in vitamin C every day. A few more noteworthy benefits are:

1. Malic acid in apples helps to keep the liver and gallbladder healthy
2. The flavonoid quercetin in apples promotes heart and respiratory health and helps the body de-stress
3. Helps regulate and promote healthy digestion

Apples offer a unique flavour that compliments sweet and savoury dishes alike. For my autumn inspired picnic with Elena, I incorporated apples into two simple dishes that pack well for lunches, picnics or to be enjoyed at home.

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Apple, Parsley & Goat Cheese Sandwich
Serves 2
  • 4 slices sprouted 100% whole grain bread
  • 2 royal gala apples, sliced horizontally and core removed
  • 2 oz. organic goat cheese
  • Handful of flat parsley
  • Olive oil for drizzling
  • Pinch of sea salt
  1. Preheat oven to 350 F. Line a baking sheet with parchment paper and place apple slices on the baking sheet. Bake for 15-20 minutes, or until fork tender. Remove from oven and let cool completely.
  2. Toast bread. Let cool slightly before drizzling about a teaspoon of olive oil on either slice of bread.
  3. Assembly: Spread half of the goat cheese onto one slice of bread, and the rest of it onto another slice. Arrange half the apples onto each slice of bread with the goat cheese. Sprinkle the sea salt onto the apples, and then top each half with the parsley. Drizzle remaining two slices of bread with olive oil and top off your sandwich. Enjoy!


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Apple Crumble
Serves 2
  • 2 apples, diced (variety is your choice!)
  • 2 tbsp. cinnamon, divided
  • Pinch cloves
  • 1 cup organic rolled oats
  • 2 tbsp. coconut sugar
  • 2 tbsp. maple syrup
  • 2 tbsp. organic butter or coconut oil
  1. Preheat oven to 350 F. Arrange 4 ramekins on a baking sheet.
  2. In a mixing bowl, toss diced apples with 1 tbsp. of the cinnamon and cloves. Divide between the 4 ramekins.
  3. In a mixing bowl, mix rolled oats with coconut sugar, the remaining cinnamon, maple syrup and coconut oil. Use your fingers or a fork to mash together the ingredients until the oats start to clump together.
  4. Spread crumble mixture over each of the 4 ramekins, covering the apples. Bake for 20 minutes, until apples are tender and the crumble has browned slightly. Enjoy warm or at room temperature.

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Spiced Apple Cider
Serves 4
  • 10 apples
  • 2 cinnamon sticks
  • 10 whole cloves
  • 1 tsp. nutmeg
  • 1 tsp. turmeric
  • 4 tbsp. coconut sugar
  • ½ orange peel
  • juice of 1 orange
  • ½ lemon peel
  • 1 tsp. ginger powder
  • water to cover
  1. Wash apples and cut them in quarters. Place them in a large pot.
  2. Add spices, coconut sugar, peels and water.
  3. Bring to boil, then simmer for 1 hour, stir occasionally.
  4. When apple cider is ready, let it cool, then strain everything through a cheesecloth in a glass bottle or mason jar.
  5. Serve hot or refrigerate and serve it cold. Both are delicious.

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These simple and nourishing recipes can be enjoyed year-round, but I urge you to take advantage of the incredible local apple selection available during the fall!

Big hugs and love,
Rebecca and Elli

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