THERE is only one ingredient our resident foodie, JANE HUTTON, feels signifies late harvest, and they’re autumnal to the core.
APPLES are the quintessential late harvest ingredient. For me, they signify autumn far more than summer, and once we hit those chillier temperatures and stick-to-the-ribs comfort food season looms, it’s apples I look to. Bakes, cakes, desserts and compotes, apples are wonderful for them all, and one of those humble, everyday fruits that packs serious health as well as taste benefits. The old adage about keeping doctors away by eating a daily apple isn’t actually far from the truth, and as healthcare goes, there are much less delicious ways to keep the change-ofseason bugs and winter sniffles at bay. I’ve talked about apples being good for fighting allergies before, being one of the foods richest in quercetin, a flavonoid with immune-boosting, antiinflammatory and allergy fighting action. Along with potassium, these two nutrients really make apples stand out. Getting regular quercetin into your diet doesn’t just help ward off allergies and seasonal bugs, it also protects against a range of conditions and diseases, including heart disease, artery hardening, high cholesterol, gout, diabetes, cataracts, peptic ulcers and asthma. All fruits and vegetables are important in looking after our hearts, but those high in potassium, like apples, bananas and potatoes, are the ones to eat regularly. The antioxidant nutrients and the fibre in apples support blood sugar regulation and weight management, with quercetin being the real health heavyweight. Quercetin is a particularly powerful compound that we can use to help reduce cancer risk and asthma symptoms. In research, quercetin killed abnormal cells but not healthy ones, and induced apoptosis in prostate, breast and lung tumours. For those with asthma, quercetin suppresses inflammation, reducing allergic potential and respiratory issues. When it comes to weight loss, apples not only boost vitamin intake, they keep us fuller for longer with their pectin, soluble fibre and high water content. If you have a sweet tooth, something made with apples is a good choice. Apple crumble is a British pud of worldwide reputation, but just for a change, smother those gorgeous apples in cake batter to bake a versatile treat that can be an alternative dessert as well as go beautifully with a teatime cuppa. Remember not to peel, as many important nutrients are just under the skin. Wash well, scrub and source as locally as possible. Enjoy supporting your immune system with this lovely loaf cake as we head for the end of the year, and freeze plenty of apples to make it a part of your immunity defence plan throughout the winter.
Autumn Apple Cake
You will need:
75g butter
100g light muscovado sugar (or golden
granulated for a less toffee-like flavour)
3 eggs, beaten
200g self raising flour
1 tsp ground cinnamon
350g of apples of your choice
A little demerara for sprinkling
Makes either 1 large loaf or 2 smaller
ones. Grease your loaf tin(s) and line
base(s) with baking paper. Preheat
the oven to 180°C. Peel, core and dice
the apples (fingernail sized). Rub flour
and butter together to a breadcrumb
texture, then stir through the sugar
and cinnamon. Add the apples along
with the eggs, saving a little apple for
the top. Stir well to combine. Pour into
your tin(s), level off, and scatter the
remaining apple over the top along
with the demerara for a crunch. Bake
1 loaf for about 40-45 minutes, 2 for
slightly less, until golden brown, firm
in the middle and coming away from
the sides. Cool in the tins for 10 minutes
then turn out. Add a drizzle of icing
sugar and water icing if you like.
Naturally Nourishing is written by
nutritionist and “confirmed foodie” Jane
Hutton. Visit her website, www.functionalfoodie.
com, and sign