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‘Tis the season for Apples!

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This article is part of the series "Tami's Kitchen" by Tamara Flanders


Whether you get your apples from your CSA, farmers market, you pick, or from a lucky neighbor, I’m sure you have no shortage of apples right now, and that’s a good thing! Apples are low in calories, are fat, sodium, and cholesterol free, are a great source of fiber, and are loaded with phytochemicals that help prevent disease.  Oh, they are also delicious raw as well as cooked!

Apples are a great food to crowd into your diet if you are looking to put more whole foods and less sweets in your mouth.  Raw, baked, dipped in peanut butter, or chopped up over a salad; they can be your best friend for the next few months!

If you haven't been apple picking recently, get out there and re-live your childhood while you breath in some fresh air, the smells of fall, and have a great time. Most orchards start picking the first or second week in September, so take this time to find out where your local orchards are and call your friends to set up a picking party!

If you don't know what kind of apple you want, talk to the staff at the orchard. They will be able to tell you what they have that they recommend for eating raw, cooking, sweet vs sharp, etc. Farmers usually love to talk about their crops, you'll be surprised what you can learn by asking some questions!

I have all of these apples, now what?
I know, I sent you out apple picking and now you're home with apples all around you and all you want is apple pie with ice cream, but you know that there's just got to be something more healthy you can do, and you're right!

Apples with collards, sunflower seeds, and maple dressing.

1 bunch collard greens
2-3 fresh apples
1/2c sunflower seeds
3 tbs maple syrup
1/4c olive oil
½ tsp cardamom
1/4 tsp cinnamon

1c quinoa

Put 1c quinoa in pot with 2 c water.  Bring to boil and then reduce heat.  Cover and cook until water is absorbed, about 15-20 minutes.  You can also cook quinoa in a rice cooker!

Chop off the bottom stems of the collard greens, and then chop up the leaf to bite size pieces.  Leaving the skin on the apples, chop them into bite size pieces. 
Warm up a sauté pan with a little bit of water.  Place apples in first and let them cook for about 3 minutes.  Add in collards and cook until lightly wilted, about 2-3 minutes.  Remove from heat.

Whisk dressing ingredients in a bowl, and set aside.

To plate, place a small mound of quinoa on the bottom of your plate or bowl.  Serve a spoonful of collards and apples over the quinoa.  Drizzle dressing on top.  Sprinkle sunflower seeds on top of that.  Serve and enjoy!


Tamara Flanders is a Holistic Health Counselor and graduate of the Institute for Integrative Nutrition.  Her health coaching practice, Your Body Awake, is located in Rexford, NY.  Learn more at her website

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