ONE APPLE A DAY, KEEPS THE DOCTOR AWAY!

It’s that time of year! The fruit of the Gods is plentiful this time of year in all its forms. Apples can be enjoyed fresh, juiced, or made into apple cider vinegar—each form offering unique benefits. Contrary to popular belief, Adam and Eve did NOT eat an apple in the garden. Well, actually, we don’t know for sure what it was, because the bible doesn’t say. I’m thinking it was a peach. Not sure how the apple got that bad rap, but I digress!

Apples are a nutritious, fiber-rich fruit packed with antioxidants and other plant compounds that offer a range of health benefits. These benefits, supported by research, include promoting heart health, aiding digestion, assisting with weight management, and potentially lowering the risk of certain chronic diseases like cancer and diabetes. 

Studies indicate that regular apple consumption can improve several cardiovascular risk factors. 

• Lowers cholesterol

• Reduces blood pressure

• Fights inflammation

• Supports regularity

• Boosts gut microbiome

Several properties of apples can aid in weight loss or weight management.

• High fiber and water

• Low energy density

• Keeps you full longer

Apples contain several antioxidants that may help lower the risk of certain types of cancer. 

• Reduces cell damage

• Inhibits cancer cells

• Supports cancer prevention

• Reduces diabetes risk

• Stabilizes blood

To get the most out of your apples, remember these tips:

• Eat the skin

• Eat them raw

• Choose whole fruit over juice

We’ve all heard of the benefits of Apple Cider Vinegar. I’m going to share a simple yet effective way for you to make your own. It’s fresher, and it’s healthier than what you can buy. Make sure you are using organic apples, or fresh from your own trees, and unsprayed. Got your pencils? Here we go.

APPLE CIDER VINEGAR

Ingredients:

• 6 cups apples - chopped pieces, cores, or peels from a variety of apples

• 6 to 7 tablespoons raw honey (1 tablespoon for every 1 cup of water used)

• 6 to 7 cups distilled water, warm, but not hot

  
  

Directions:

1.     Fill quart mason jar(s) 3/4 of the way with apples or apple scraps.

2.     Stir the honey into the warm water until it dissolves.

3.     Pour sweetened water over the apples. Leave 2 to 3 inches of room at the top of the jar.

4.     Cover with cheesecloth, or muslin, and a rubber band or mason jar screw-top lid.

5.     Set in a warm, dark place for 2 weeks. (Place on a warm surface, and cover with a tea towel. The smell is wonderful during this process.)

6.     After 2 weeks, strain out the solids, pressing on them gently to extract extra liquid. (Taste the vinegar at this point. It is super delicious!! It's basically a fermented apple cider!)

7.     With the solids removed, you will be able to ferment in a smaller jar. Cover with fresh cheesecloth. Set the fermenting cider in a warm, dark place for about 4 weeks.

8.     The apple cider vinegar is complete when it has a strong apple cider vinegar smell and taste. Allow to ferment longer, if needed.

Notes: 

A mother culture may form on top over time; this is normal. The mother can be used to make another batch of apple cider vinegar. Just transfer a portion of the vinegar into a new batch of apple cider or juice and let it go through the fermenting process.

Speaking of apples, raw apple cider is one of my favorite drinks this time of year. You can have your pumpkin spice; give me a nice mug of warm, mulled cider! To that end, one of my seasonal products is a wonderful pack of organic mulling spices to make mulled cider or mulled wine for the holidays. You can get it on the website at herbgal.org.

Also, stop by and say hello to me at the Health Fair at the Windsor Center from 10 – 2 on Wednesday, October 22nd. I’ll have products, free samples, and plenty of information to share with you. Enjoy this beautiful weather, and Let’s Get Better!