Cooking with Tammy Kelly: Fall is for Apple Picking in North Carolina
North Carolina ranks 7th in the US in apple production and is home to over 9,000 bearing acres of apple orchards equaling over 200 commercial apple operations. There are thousands of apple varieties grown across the United State but there are 4 major varieties grown here in North Carolina, Red Delicious, Golden Delicious, Rome Beauty and Galas. Our peak harvest is mid-August through October. Pick your favorite, but no matter which you pick, apples are one of the healthiest food choices you can make! They are high in fiber and vitamin C, and also low in calories, (130 calories in the average apple), have only a trace of sodium, and no fat or cholesterol.
Research shows that apples are high in polyphenols, which function as antioxidants. These polyphenols are found in both the skin of the apples as well as in the juicy inside, be sure to get the greatest amount of benefits, eat the skin of the apple.
All of these benefits mean that apples may reduce the effects of asthma and Alzheimer's disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection. It really is true when they say “An Apple a Day Keeps the Doctor Away”.
While we don’t grow a lot apples here in Eastern North Carolina, but we do in our state, here are some places you can enjoy picking your own https://pickyourown.farm/farms/north-carolina-nc/apples/ Along with your favorite apple pie, try these tasty healthy apple recipes;
Butternut Squash stuffed with Sausage and Apples
1 medium butternut squash
1 pound Italian sausage, bulk
2 medium apples, diced
1 small onion, diced
1 clove garlic, minced
2 tablespoons olive oil
1 teaspoon sage
1 teaspoon thyme
Salt and pepper to taste
½ cup chicken broth
½ cup Parmesan cheese, shredded
Preheat the oven to 400 degrees and cut the butternut squash in half lengthwise, scoop out the seeds.
Drizzle olive oil on the squash halves, season with salt and pepper, and place the squash cut-side down on a baking sheet. Roast for about 30-40 minutes, until squash is soft.
In a skillet over medium heat, cook the Italian sausage, breaking it apart until browned throughout. Add the diced onion and garlic, cooking until the onion is translucent.
Stir in the apples, sage, thyme, and chicken broth. Cook for an additional 5-7 minutes until the apples are tender.
Take the squash halves and flip cavity side up and fill each half with the sausage and apple mixture. Sprinkle shredded Parmesan on top.
Return to the oven and bake for an additional 10-25 minutes or until the cheese is bubbly and golden. Serve warm.
Apple Cider Glaze
(great for brushing on grilled meats such as pork chops, pork loin, or chicken)
1 cup apple cider
¼ cup brown sugar
2 tablespoons brown mustard
1 clove garlic, minced
1 tablespoon fresh rosemary, chopped
In a small saucepan over medium heat, combine apple cider, brown sugar, brown mustard, garlic, and rosemary. Bring to a boil and reduce to simmer, cooking until thickened, about 10-15 minutes. Remove from heat and allow to cool.
Brush desired meat choice with the glaze and grill on each side until done. Drizzle with any remaining glaze for serving.
Baked Apples with Cranberries and Feta
4 firm apples, halved and cored, be sure to half them horizontally, so each half has a center hole
1.2 cup crumbles feta cheese
¼ cup dried cranberries, chopped
2 tablespoons local honey
1 teaspoon fresh thyme leaves
Salt and pepper to taste
1 tablespoon olive oil
Optional: chopped pecans for garnish
Preheat the oven to 375 degrees.
Make sure the apples are sliced so that there will be a smooth core, free of seeds, etc. to have room for the filling.
Brush apple surfaces with olive oil, ensuring all surfaces get a light coat.
Combine the feta cheese and the chopped cranberries, and generously fill each of the apple centers. Position apple halves cut-side up in a ceramic dish. Bake for 15-20 minutes, apples will begin to cook and feta will begin to melt.
Remove the dish from the oven and drizzle with honey. Sprinkle with thyme leaves and a dash of salt and pepper. If desired scatter the pecans across the top. Seres and enjoy!
Quick and Easy Single Serve Apple Crumble
1 apple, cored, peeled and diced
1 teaspoon cinnamon
1/3 cup granola, your choice
1 to 2 teaspoons agave
Begin with a small container, a ramekin or even a coffee mug will do.
Top with cinnamon, granola and agave.
Microwave the single serve apple crumble for 1 minute or until the diced apple is soft and fragrant.
Overnight Apple Cinnamon Oats
½ cup apples, chopped, peeled, optional
Pinch salt
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 tablespoon brown sugar
½ teaspoon lemon juice, fresh squeezed
½ teaspoon chia seeds
½ cup old fashioned or instant oats
2 tablespoons collagen or protein powder, unflavored
½ cup milk
Optional toppings, cinnamon, chopped apples, granola, chopped pecans or walnuts
Combine the chopped apples, salt, cinnamon, brown sugar, and lemon juice in a microwave safer bowl or a glass jar.
Microwave on high for 1 to 1 ½ minutes, or until the apples have softened.
Stir in the chia seeds, oats, and protein or collagen powder, combine well.
Stir in the milk until well combined. Cover and refrigerate for 2-3 hours for instant oats, or 5 hours for old fashioned oats.
Serve cold and sprinkle with your favorite toppings.
Serves 1, each serving contains; Calories 450, Protein 24g., Carbohydrates 55g., Fat 5g., Fiber 4g., Sugar 9g.
Mini New York Apple Cheddar Quiche
(I found this recipe a long time ago from Apples from New York, great little brunch item)
2 packages phyllo shells
1 crisp apple, finely diced
5 eggs
1 teaspoon Dijon mustard
¼ teaspoon salt
Pinch of black pepper
Pinch of nutmeg
4 ounces sharp cheddar cheese, hand shredded
Preheat oven to 350 degrees. Arrange the mini phyllo shells on a parchment lined cookie sheet. Divide the diced apple among the shells.
Whisk eggs, Dijon mustard, salt, pepper, and nutmeg in a large measuring cup.
Pour mixture into the phyllo shells. Divide the cheddar cheese among the shells.
Bake for 15 minutes. Allow to cool slightly before serving. Yields 60 mini quiches.
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