It may be small, but its health benefits are enormous …
1.- Dale march to the heart with an apple chute. Researchers at the University of Ohio (USA) have discovered that eating this fruit every day prevents hardening of the arteries (cause of many heart attacks), because in just four weeks reduces LDL cholesterol by 40%. It’s not bad at all!
2.- Change juice and improve your memory. According to the University of Lowell in Massachusetts (USA), apple juice activates brain function by increasing the levels of acetylcholine, a neurotransmitter that works in a similar way to that of anti-Alzheimer’s medication.
3.- Maximize your weight training. The apple peel is rich in ursolic acid, which helps maintain muscle mass. A study conducted with mice fed a diet of 0.27% of this acid showed an increase in muscle mass of 10% and 30% strength in just two months.
One a day can be very good, but this red fruit (or green, here we do not discriminate) is also a very versatile ingredient, as we demonstrate in these four recipes:
APPLE AND CANELA CAKES
Cal. 508 | Saturated fats 4.8 g | Sugars 34.8 g | Rations 2
• 110 g oat flakes
• ½ banana
• 1 apple with dice
• 1 teaspoon ground cinnamon
• 125 ml almond milk without sugar
• 1 tablespoon of honey
• 1 tablespoon whole natural yogurt
• 3 tablespoons of chia seeds
• 1 handful of crushed raspberries
• 1 square of grated dark chocolate
• 12 tablespoons of water
• 2 tablespoons of honey
Let’s do it:
1. Mix the ingredients of the jam and let them sit for 20 minutes, stirring occasionally. Put them in the fridge 1 hour.
2. With a blender, turn the oatmeal into flour. Add the banana, half an apple, cinnamon and milk and whisk.
3. Go putting some dough in the pan and let it brown for 20 seconds on each side.
4. Put half an apple in the pan, until tender (add a little honey and cinnamon) and cover the cakes with it. Serve with yogurt and chia marmalade.
APPLE AND QUINUA SALAD
Cal. 642 | Saturated fats 4.1 g | Sugars 13.7 g | Rations 2
• 125 g of quinoa
• 1 teaspoon of turmeric
• 1 teaspoon cumin
• a pinch of salt
• ¼ of chopped red cabbage
• 200 g cooked and drained chickpeas
• 1 grated carrot
• 2 tablespoons of walnuts in pieces
• a handful of salad
• 1 grated apple
For the dressing:
• 2 tablespoons of virgin olive oil
• 1 teaspoon of horseradish sauce
• the juice of 1 lemon
• 1 tablespoon of yogurt
Let’s do it:
1. Place the quinoa in a pan with 250 ml of water, turmeric, cumin and salt. Cover, wait until it boils and then uncover and let it cook until the quinoa has absorbed all the water. Remove with a fork.
2. Mix the ingredients of the dressing and salt and pepper to your liking.
3. Put the dressing in a small bowl, which you will place in the center of a smooth dish, with the ingredients of the salad arranged around it. If you are going to take it to work, put it in layers in a glass container.
ENERGIZING CHUPITO APPLE AND GINGER
Cal. 56 | Saturated fats 0.2 g | Sugars 6.9 g | Rations 2
• A piece of ginger root about 1 cm
• ½ lime
• ½ apple
• a handful of spinach
• 1 teaspoon of spirulina
• a pinch of spicy paprika
Let’s do it:
1. Peel the ginger and the lime.
2. Place the ingredients in a blender and mix well.
3. Some 80 or 100 ml of juice will come out. Pour it in two shot glasses and cheers!