Henny Penny Farmette

If you want to eat a heart-healthy fruit this the fall, don’t automatically assume it has to be an apple.

One medium persimmon is loaded with vitamins, contains about six grams of dietary fiber, and has more potassium, magnesium, manganese, and iron than an apple.

Although apples do contain less sugar, carbs, and calories than persimmon, the latter fruit offers higher concentrations of antioxidants, minerals, and vitamins A, C, and K.

Persimmon antioxidants neutralize and help remove the free radicals that can damage DNA inside cells.Cellular inflammation triggers and sustains chronic disease. When free radicals, a natural byproduct of cell metabolism, builds up, it results in oxidative stress and inflammation.

The polyphenols found in persimmons help scoop the “bad” LDL cholesterol from the bloodstream and protect blood vessels from oxidative stress–good for the heart.

Persimmons contain beta-carotene and lycopene. These are converted by the body into Vitamin A that protects the eyes against macular degeneration. The Vitamin C in persimmons, acting alongside the fruits flavonoids, boosts the body’s immune defenses as well as lowering blood pressure.

So, if you’re headed to the grocery store, farmer’s market, or local orchard to pick up some heart-healthy fruit this fall, consider the health benefits of persimmons. Better still, reach for both types of heart-healthy fruit–persimmons and apples. Your body will thank you.

If you enjoy reading about country living and growing heirloom fruits, vegetables, and berries or keeping bees like we do here on our farmette, you also might enjoy reading my Henny Penny Farmette series of mysteries. Each book includes delicious recipes and tips for growing and harvesting heirloom produce along with strategies for caring for chickens and bees.

The real Henny Penny Farmette is located in an inland valley east of the San Francisco Bay. These cozy mysteries as well my more than two dozen wellness and spirituality books are are available on Barnes and Nobles and Amazon or wherever books are sold. –ML

What could be a healthier self-care act than eating an apple? On my way to do chores yesterday, I bumped against the Fuji apple tree, knocking off several. After finishing my chores, I picked up the apples and plucked a few more to take back to the kitchen. Fuji apples (like Cortland, Macintosh, and other firm varieties) are crisp and juicy and hold their shape during baking. Plus, they’re good for you.

Apples are a rich source of dietary fiber and are loaded with antioxidants. They are considered among the healthiest foods because apples decrease the risk for diabetes and thrombotic stroke as well as lower levels of LDL or bad cholesterol.

According to research done at Cornell University, eating an apple a day may help prevent breast cancer. Some compounds in apples are thought to aid in weight loss and lower blood pressure as well.

Inside the house, I ran through my apple recipes. Should I make pie, an apple crisp, crumble, kuchen bars, cake, or some other apple dessert? Pie seemed the simplest. Also, a pie only uses six or eight apples. I could keep the other apples as fresh snacks.

Instead of a regular pie crust, I made a pate brisee in my food processor and chilled the dough for a half-hour before rolling it out into the bottom crust. In lieu of a top layer of pie crust over the apples, I made a crumb topping using oatmeal and brown sugar with a little flour and butter.

The pie turned out delicious. The crumb topping added a little crunch to the softened apple filling and tender, flaky crust. I could have made it even crunchier with the addition of chopped walnuts or pecans.

APPLE PIE with CRUMB TOPPING RECIPE

Ingredients:

8 firm apples, peeled, cored, and thinly sliced

1/2 cup granulated sugar

1 teaspoon cinnamon

Pinch of ground mace

Pinch of freshly grated nutmeg

2 Tablespoons of cold, unsalted butter, cut into small pieces

Directions:

Preheat the oven to 375 degrees Fahrenheit

Position your pastry round over an 8-inch pie plate and press in place. Trim the pastry and crimp the edges.

Toss the apple slices with the spices and sugar and fill the crust. Dot with the butter. Cover the apples with the crumb topping and bake for 45 minutes (cover with aluminum foil during the last five or ten minutes to keep the topping from burning).  Remove from the oven and let cool before serving.

CRUMB TOPPING RECIPE

Ingredients:

1/2 cup (1 stick) cold, unsalted butter

3/4 cup dark brown sugar

1/2 cup all-purpose flour

1 cup rolled oats

Directions:

Place butter and flour in the bowl of a food processor and pulse until the mixture becomes like a coarse and crumbly. Add the oatmeal and brown sugar and pulse with the butter/flour mixture until combined. Cover pie with crumb topping.

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Eating apples is a healthy practice for self care. If you want to learn more about making self-care a priority, check out my latest offering available this fall in time for holiday gift-giving: THE SELF-CARE PLANNER, A  Weekly Guide to Prioritize You.

Learn how to schedule personal time to accomplish your dreams and goals for body, mind, and spirit. You’ll find prompts, reminders, and checklists to help you create and stick to your self-care routine. Put this book on your holiday list and find it online where books are sold and in traditional bookstores everywhere. This holiday season, remind yourself that self-care isn’t selfish. It’s an act of love.

Also, if you enjoy reading about country living, growing heirloom vegetables and fruits, and preparing delicious recipes, check out my cozy mystery series that is chocked full of craft ideas, foods, and wellness tips for humans and pets.

All novels are available online and in bookstores everywhere. They include A BEELINE TO MURDER, THE MURDER OF A QUEEN BEE, and A HIVE OF HOMICIDES (Kensington Publishing, NY).