Tahini Apple Porridge
Serves 4
Apparently, an apple a day does keep the doctor away. Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Salynn Boyles on WebMD wrote:
“A recent study published in the journal Nature offers more evidence that the health benefits of fruits and vegetables. Researchers from Cornell’s Food Science and Toxicology Department in Ithaca, N.Y., found that the antioxidant properties of one fresh apple were equal to 1,500 milligrams of vitamin C. The Cornell researchers suggest that a combination of plant chemicals, collectively known as phytochemicals, found mainly in the skin of apples, provide the bulk of the fruit’s anticancer and antioxidant properties.
The cooperative activity of these phytochemicals, they argue, has health benefits that are superior to those found in single compounds like vitamin C, vitamin E, and beta-carotene, which have been widely studied for their antioxidant activities. Using colon cancer cells treated with apple extract found that 50 milligrams of apple extracted from the skins decreased the cancer cell growth by 43%, while the same amount of extract from the flesh of the apple decreased cancer cell growth by 29%. Likewise, 50 milligrams of extract from apples with the skin on decreased liver cancer cell growth by 57%, compared to 40% for samples extracted from apples without the skin.
More than 900 different plant chemicals have been identified as components of different fruits, nuts, grains, and vegetables. Apples are rich in isoflavones and phenolics, but other widely studied phytochemicals include lycopene, found in tomatoes; carotenoids, found in carrots and citrus fruits; and allyl sulfides, found in garlic and onions. It is believed that various phytochemicals help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels.”
Ingredients:
2 cups old fashioned oats
2 cups almond milk
2 cups water
1 tablespoon tahini
1 honey crisp, gala apple, or your favorite apple thinly sliced
¼ cup crushed pistachio nuts
How to make:
Place the oats, milk, and water in a pan. Cook over medium heat for 6 minutes, stirring gently until thick and creamy. Divide between two bowls. Drizzle with the tahini. Top with the sliced apple and crushed pistachio nuts before serving.