Lake Regional Health System | Thrive | Fall 2019

10 | Fall 2019 Makes 8 servings. Ingredients Canola oil spray 7 medium Granny Smith apples, peeled, cored and sliced 1 cup fresh cranberries ¾ cup dark brown sugar, firmly packed ½ cup old-fashioned rolled oats 2 ⁄ 3 cup whole-wheat flour ¼ cup pecans or walnuts, chopped 3 tablespoons butter, softened (or trans fat-free margarine) Frozen low-fat vanilla yogurt (optional) Directions • Preheat oven to 375 degrees. • Lightly coat medium shallow bak- ing dish with canola oil spray. • Place apples and cranberries in dish and gently toss together. • In medium bowl, combine brown sugar, oats, flour, nuts and butter. • Sprinkle brown sugar mixture on top of fruit. • Bake until apples and cranber- ries are bubbly and tender, about 50 minutes. • Transfer dish to wire rack to cool slightly. • Serve warm with frozen yogurt, if desired. Nutrition information Serving size: 1 ⁄ 8 of recipe. Amount per serving: 268 calories, 8g total fat (3g saturated fat), 50g carbohydrates, 2g protein, 4g dietary fiber, 9mg sodium. Source: American Institute for Cancer Research Apples: Take a bite to fight for wellness No, it’s not hype: Apples really can help keep doctors away. That’s because they’re packed with powerful plant chemicals and other substances that fight disease. Studies of people show that those who eat the most apples have a lower risk of colon, lung and breast cancers. Lab stud- ies also suggest that apples may suppress the growth of these cancers. What’s more, a single apple has at least 10% of the vitamin C and fiber you need every day. Apple basics Choose firm, smooth-skinned apples with intact stems. With more than 100 varieties to choose from, you’re sure to find one that suits your taste. But keep in mind that some apples — including Granny Smith, Pippin and Jonagold — hold their texture better than others when baked. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research NUTRITION Autumn apple-cranberry crisp