Baked Stuffed Apples

Apple desserts such as apple pie, apple crisp, apple cobbler, or even baked apples are typically rich in ingredients that can increase our cancer risk, and lacking in protective compounds. Indulge in this tasty dessert and protect your body from cancer at the same time!

Apple desserts are typically rich in saturated fat from butter or margarine. High amounts of saturated fat have been found to weaken the immune system, possibly promote inflammation, and may increase our risk of various cancers. Desserts typically cause blood sugar spikes because they are made of refined flours such as all purpose flour, and contained refined sweeteners such as sugar or evaporated cane juice. Blood sugar fluctuations may promote inflammation or increase our hormones through insulin spikes; they also may weaken the immune system, and promote symptoms such as headache, fatigue, and irritability.

This baked stuffed apple contains ingredients rich in protective compounds such as antioxidants, phytochemical (protective plant compounds), and dietary fiber. The almond flour and almond butter serve as a healthy fat alternative to butter/margarine because they are lower in saturated fats and rich in mono and polyunsaturated fats, as well as dietary fiber. The almonds also provide a healthy protein/fat/fiber source which helps slow down the blood sugar. The maple syrup and raisins provide sweetness but less blood sugar spikes than the refined sweeteners. Apples are rich in many antioxidants/phytochemicals such as quercetin, a strong anti-inflammatory and anti-histamine.

Baked Stuffed Apples

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN Makes: 2 apples

Ingredients

1/8 cup raisins or other dried fruit of choice

1 Tbsp. almond butter

¼ cup almond flour, blanched

2 tsp. cinnamon, ground

1 Tbsp. 100% maple syrup

2 each apples such as honey crisp, golden delicious, granny smith, or pink lady

Directions

1. Rinse raisins with warm water and place in a bowl. Cover with warm water and let soak for 10 minutes.
2. In a bowl, combine almond butter, almond flour, cinnamon, and maple syrup. Stir until completely blended.
3. Cut the top 1/4 off of the apples, near the stem of the apple.
4. Using a knife or apple corer. Remove the core for the apple without cutting through the bottom of the apple. The result should be a whole in the middle of the apple with the diameter of at least a quarter, getting narrower as it reaches the bottom of the apple.
5. Drain and rinse the raisins. Add to the almond mixture and stir until completely combined.
6. Stuff the center of the apples with the mixture.
7. Oil a baking dish.
8. Place the apples in the baking dish with the bottom of the apple on the baking pan
9. Place apples in the oven.
10. Turn the oven on to 350°F. Bake uncovered for 40 minutes.
11. Cover with an aluminum pie pan, turn oven off and cook for an additional 10-15 minutes.
12. Remove and allow to cool slightly. Eat whole or cut in half. Enjoy apples hot or cold. Refrigerate leftovers for up to 5 days.