- ½ cup all purpose flour or gluten free flour
- ½ cup brown sugar
- 1 cup Old Fashioned Oats
- 2 TB ground flax seed
- ½ tsp ground cinnamon
- ½ cup chopped pecans or walnuts
- ¼ cup melted butter
- 2 TB pure Maple Syrup
- 4 oz water
- 8 medium apples, washed, peeled, cored and chopped
- Combine flour, brown sugar, oats, flax seed and cinnamon in a bowl and stir together well. Add chopped nuts and stir together well. Next add melted butter and mix in until well combined. Set aside. Add maple syrup to the water and mix well. Place chopped apples in an 8-inch x 12-inch pan and stir maple syrup mixture into the apples. Spoon oatmeal mixture evenly over the apples. Bake the apple crisp in a 350 degrees F. preheated oven for 30-40 minutes or until apples are tender. Remove from oven and serve immediately.
Apples have a very healthy nutritional profile. One medium apple contains approximately 80 calories, 3 grams of fiber and 10% of the recommended intake of Vitamin C for an adult. They are also a good source of antioxidant phyto-nutrient flavonoids and polyphenols which play a role in prevention of cancer. The dietary fiber in an apple is beneficial also helping to prevent absorption of dietary-LDL or bad cholesterol in the gut. They certainly do live up to their reputation as a nutritious food and truly an apple a day can keep the doctor away!
Pecans contribute heart healthy monounsaturated fat, Omega-3 fatty acids and dietary fiber as well. Pecans also provide the plant based flavonoids which fight inflammation in the body, thus reducing incidence of cardiovascular disease, other chronic illnesses, and may also prevent some types of cancers by stopping the growth of cancerous cells as well as removing carcinogenic substances from the body.
Last but not least, ground flax seed has a reputation as a nutritional super star as well due to its fiber, omega-3 fatty acid and lignin content. Several research studies indicate that when included in the diet on a regular basis, ground flax seed may reduce incidence of breast, prostrate cancer and colon cancer as well as lower A1C levels in people with diabetes.
My husband Jim and I enjoy taking fall leaf watching drives this time of year. We traveled over to the Mississippi River last weekend and took in a Harvest Festival in Wabasha, Mn and then drove across the river to explore Nelson and Alma, Wisconsin.