Hope you’re nuts about this apple crisp!

Hey there!  Moving onward and upwards in the Northeast U.S. recipe tour.  The next state we traveled to during our trip this past summer was historic New York. This time around, it was NYC-based, so we did Broadway (The Lion King and Hello Dolly!), ramen, museums and playgrounds.  In the past, however, we just as typically traveled to NY state to go to one of our favorite locales: Fishkill Farms to pick apples and celebrate Fall. Growing up in the Northeast, apple picking was a true cultural tradition for us, so I thought it’d be particularly special to create another Instant Pot® (IP) recipe that honored NY’s state fruit, ‘The Big Apple.’ Yum!

###IMPORTANT NOTE:  WHEN YOU WILL BE COOKING SWEET (READ: NOT SAVORY) RECIPES IN YOUR INSTANT POT, IT IS CRITICAL THAT YOU CHANGE OUT THE PLASTIC SEALING RING FROM THE ONE YOU NORMALLY USE. IN MY HOME, I HAVE A SEALING RING DEDICATED TO JUST DESSERTS, AND THEN USE ANOTHER ONE FOR ALL OTHER [SAVORY] RECIPES (the reason is that, no matter how often/well you wash it, your everyday sealing ring absorbs all the odors and flavors from your recipes)###

Instant Pot Almond Apple Crisp
Serves 8
20180928_113756-01

Ingredients
5 apples, cored and cubed (I like to leave the peels on my apples for extra fiber!)
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon maple syrup
4 fluid ounces water
1/4 cup butter, melted (then cooled)
1/4 cup almond flour
3/4 cup old fashioned oats
1/4 cup brown sugar
1/2 teaspoon salt

Instructions
1. Use cooking spray to coat the IP pot.
2. Uniformly place the cubed apples into the pot, followed by the cinnamon, nutmeg and maple syrup.
3. Slowly pour the water over the apple mixture.
4. In a separate bowl, mix together the butter, almond flour, oats, brown sugar and salt.
5. Spoon the oat mixture evenly over the apples in the IP pot.
6. Close and lock the IP lid.
7. Cook the apple crisp on Manual, High Pressure for 8 minutes.
8. Once the cook cycle is complete, let the pressure naturally release. Serve warm.

I’m rather excited about the Nutrition Highlight for today, as it is my first official highlighted nut!  Not to mention, it’s been touted as one of the (if not THE) healthiest food in the world.  It’s none other than. . .

THE ALMOND
almonds-1740176_1920

Almonds contain:
Antioxidants (Flavonoids): protect cells from damaging molecules (‘free radicals’)
Biotin: involved in carbohydrate, fat and protein metabolism, DNA synthesis and cellular communication (though rare, deficiency results in hair thinning and/or brittle nails)
Calcium: helps blood movement within the blood vessels of the body, important for proper muscle and nerve function, is integral in the release of certain hormones and enzymes, and is necessary for bone (including teeth) strength
Copper: Involved in antioxidant function and critical for growth of connective tissue, energy production, metabolism or iron and neurotransmitter function
Fiber: improves digestion and/or decreases blood cholesterol
Magnesium: helps maintain healthy blood sugar levels and blood pressure, and is involved in bone, DNA and protein synthesis
Monounsaturated Fatty Acids (‘MUFAs’): improve risk factors for cardiovascular disease
Phosphorus: critical part of cell membranes, DNA & RNA, important in bone-mineralization, energy production, cell-signaling and body acid/base balance
Phytosterols (aka plant sterols): help prevent cholesterol absorption
Protein: building blocks for blood, bone, cartilage, enzymes, hormones, muscle and skin
Vitamin E: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is important for cell-to-cell communication, immunity and proper blood flow

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, almonds, general nutrition or whatever! See you next time!

References:
1. https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/
2. https://www.todaysdietitian.com/newarchives/030314p20.shtml
3. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
4. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
5. http://lpi.oregonstate.edu/mic/minerals/copper
6.https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775
8. http://lpi.oregonstate.edu/mic/minerals/phosphorus
9. https://www.webmd.com/cholesterol-management/features/low-cholesterol-diet-plant-sterols-stanols#1
10. https://www.choosemyplate.gov/protein-foods-nutrients-health
11. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

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