Homemade Applesauce with a Secret Ingredient!

A healthy recipe from your certified personal trainer . . .

Fall is in the air: My whole house smells like cinnamon applesauce! Below is one of my favorite (healthy) homemade fall recipes: Applesauce! This is a delicious and super nutritious treat. See below for 15 reasons to eat more apples!

Ingredients:

4 apples, washed (preferably organic)
1 pinch of cinnamon (to taste--don't go overboard, you can always add more)
1/8 cup sucanat (add this optional ingredient if your apples are more sour than sweet--sucanat is dehydrated cane juice--full of nutrients, no refined sugar)
1/4 capful pure vanilla extract (optional--this is the secret ingredient)
3/4 cup filtered water

Directions:

• Core and slice your apples (leave the peels on for more nutrition; remove the skins if you do not like the texture)

• Place apples in 3/4 cup filtered water in a saucepan, sprinkle on cinnamon, sucanat, and vanilla -- stir

• Cook apples with low to medium heat for 15-20 minutes until soft -- check half way through to see if the apples need more water

• Mash the applesauce with a fork or blend for a smooth consistency 
• Let cool for 5-10 minutes and then enjoy!

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

Scientists from the American Association for Cancer Research, among others, agree thatthe consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

• Top 20 flat tummy foods
• Our best healthy apple recipes
• 6 reasons to eat more apples

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

The soluble fibre found in apples binds with fats in the intestine, which translates intolower cholesterol levels and a healthier you.

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

Red apples contain an antioxidant called quercetin. Recent studies have found thatquercetin can help boost and fortify your immune system, especially when you're stressed out.

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.