Appearing on Earth some eighty million years ago, the apple grew wild in the southern Caucasus as far as Sinkiang (Western China). Varieties evolve over the centuries, selected for their taste qualities, resistance, yield, etc. However, the more fragile varieties do not disappear and remain cultivated and consumed locally. The apple is the local fruit par excellence. The apple is rich in pectins, soluble fibers, which form an appetite suppressant gel in the stomach, associated with the crunchy side which calms hunger, and it is low in calories (90 calories per fruit) it is really the ally of our figure ! It is again pectin, associated with the exceptional richness in polyphenols which helps to reduce cholesterol (-15% for 2 apples per day) to lower blood pressure and to reduce the risk of stroke (- 20% with 1 apple / day). Concretely, this would prevent the hardening of the arteries and blood vessels, which would remain more relaxed. Pectin, again, helps limit the absorption of sugars into the blood and thus regulate blood sugar levels throughout the day. It captures fats and sugars in the intestine. The apple thus contributes to good glycemic balance and weight regulation. At the digestive level, we still find pectin which traps some of the fats and toxic substances for the gallbladder, the pancreas, and even the joints, with a preventive effect against gout and arthritis. Its malic acid content is said to help “cleanse” the liver, and its richness in quercetin has an anti-gastric ulcer effect. The apple is very rich in vitamin C, polyphenols and very antioxidant quercetin, which will prolong the lifespan of skin cells and promote the synthesis of collagen: it is a real beauty product! The high concentration of quercetin and dihydroxybezoic acid (DHA) stimulate neurogenesis, that is to say the generation of new neurons, which could have implications for learning and memory. Another reason to put it on the menu.
Varieties adapted to your desires : the raw sweetness of Golden, the crunch of Gala, the tanginess of Granny Smith, the freshness of Fuji. In the oven: the Canadian Gray Pippin, the Braeburn
What happens during dying?
The apple can be stored without problem for between 7 and 10 days at room temperature: it will accelerate the ripening of its neighbors in baskets, so watch out for bananas that are already advanced, and citrus fruits with which it will exchange its flavors. In the refrigerator, as is or in a paper bag in the vegetable drawer, it will keep for up to 1 month. During ripening, the fruit produces ethylene, a gas which accelerates the enzymatic transformations essential for taste and benefits. Starch becomes sugar, chlorophyll (green) becomes anthocyanins (yellow, red, purple pigments…with antioxidant, anti-inflammatory and anti-microbial properties). The pectin drops, which makes the fruit more digestible and less allergenic. The riper the fruit, the richer it is in vitamins. The brighter it is, the sweeter it is.
The right associations
With cinnamon, on pies, in compotes, a cake, a crumble.
With poultry, around roast guinea fowl, in a chicken curry with coconut milk, a poultry stew in cider.
With the pear, slip them into a crumble.
With pieces of walnuts, roasted hazelnuts, or almonds add deliciousness to a compote.
In salads and Buddha bowls, diced red apples liven up a green salad, Treviso or endive. With diced cheese and a mustard vinaigrette.
In chicken sandwiches or in a smoked salmon bagel, it changes everything.
Recipe of the week: Autumn chicken and mushroom pan
For 4 people. Preparation 15 mins – cooking 20 mins.
Ingredients: 3 firm-fleshed apples of different varieties – 400 g button mushrooms – 4 chicken breasts the juice of 1 lemon – 2 tbsp olive oil – thyme – 1 clove of garlic – salt – pepper
Preparation : Clean the mushrooms, if necessary cut them in 2 or 4. Wash and dry the apples, slice them into thin quarters and lemon them to prevent them from blackening. Peel the garlic.
In a hot pan, brown the mushrooms until they have released all their water. Add the pressed garlic.
In another pan, heat 1 tablespoon of oil, and brown the apples for 2 to 3 minutes over high heat, monitoring the cooking and turning them halfway through cooking until they are nicely browned. Cover and continue cooking for a few minutes until they are tender. Reserve them on a plate.
In the same pan, heat the remaining oil. Cut the chicken into cubes and fry for 5 to 7 minutes until nicely browned. Add the mushrooms and apples, continue cooking for 2 minutes. Salt and pepper. Sprinkle with thyme when serving.
But also :
– Apples and Pears Hasselback style: click ici
– Light cake without butter, with applesauce: click ici
