Apples and nuts make delicious, crunchy treat a little more healthful

Although reports vary a bit, it is estimated that Americans eat an average of 16-19 pounds of apples in a year, which works out to about one apple or so per week. That’s too bad because apples have substantial health benefits. Eating more of them could do our bodies a lot of good. By comparison, our European counterparts eat almost 3 times as many apples as we do here in the United States.

Apples have a number of phytochemicals. Research has shown some of these may help to stop breast cancer tumor growth and decrease risk of lung and colon cancer. Apples also are good sources of fiber, which contributes to fullness. Getting full from eating an apple, at roughly 80-100 calories, helps us eat less of other foods that have substantially more calories, and less nutri- tion. In other words, eating an apple, and getting full on those 100 calories or so, can make it easier for you to pass by that plate of cookies. Keeping calories in check helps us maintain a healthy weight. This may also be one key to lowering risk of cancer, as well as other chronic diseases.

Another beneficial plant food to add to our diet is nuts. It’s been well-documented that nuts, with their various phytochemicals and monounsaturated fatty acids are beneficial to heart health. Monounsaturated fats can help lower “bad” cholesterol, the LDL fraction, and increase the HDLs, or “good” cholesterol

Today’s recipe puts apples together with pistachios, which have steadily been gaining popularity in the United States over the past 10 years. Research has shown that, when pistachios are added to a meal that has high-carbohydrate foods, such as rice or potatoes, or apples, they can signif icantly reduce the blood glucose response of those carbohydrates, allowing those with diabetes to better manage their blood sugar levels.

Pistachios also contain important minerals, particularly trace minerals like copper, manganese and selenium. Copper is involved in many enzyme systems in the body, including those that help nerve transmission and red blood cell production.

This recipe is a take on the standard apple crisp recipe, with its apple filling and. streusel topping. While there is still butter or margarine and sugar in the topping, oatmeal and chopped pistachios are added as well, instead of the usual white flour. This adds good crunch and fiber too, making the dessert a little more healthful than the standard version. While there is still fat from the butter or margarine, it isn’t an overly large amount per serving.

While apples so easily lend themselves to eating out of hand, during colder months it’s nice to eat them warm too. Another benefit is that while this is cooking, your house will smell great.

While you could serve this with ice cream, and it would taste great, a healthier option is to top it with a dollop of vanilla yogurt instead.