Tip # 9: A's Baked Apples

Most fruits are high on the SMI scale and as a result will not contribute to weight gain. They also contain a wealth of vitamins and phytonutrients such as beta- carotene and vitamin C. But fruit has relatively high sugar content. Fructose, the natural sugar in fruit, can be absorbed very quickly. It's not as bad as white sugar, but it's still not good for you in large amounts. As with processed sugars, it tends to cause a rise in triglycerides (storage fats) in our blood. High triglycerides are a co-risk factor with cholesterol for heart disease.

8 medium Apples
1C Apple juice
1 Tbsp. Cinnamon, ground 1/2 tsp. Nutmeg, ground
16 Apricots (dried)

Core apple and slice a small hole in top of apple with a vegetable peeler. Core out seeds, leaving the apple whole. Place apples in a baking dish. Add apple juice, cinnamon, ground nutmeg, and apricots to the baking dish. Spoon some of this liquid into the center of each apple. Cover with tinfoil and bake at 350o F. for 10 minutes. Remove dish from oven, uncover, and pour more liquid into the center of each apple. Cover again and cook for 20 minutes more. Remove dish again from oven, uncover, and add liquid to the center of apples. Cook uncovered for 5 minutes. Apples should be soft, but not mushy. Remove apples and put on platter or individual dishes. Remove apricots from sauce. Chop apricots and add to the center of the apples. Cook sauce until reduced to 1/2 cup. Pour reduced sauce over apples. If you wish, you may drizzle 1/2 teaspoon of honey over each apple. Sprinkle each apple with cinnamon and nutmeg or, as an option, with raisins. Serve warm or cold.

Makes 8 portions. (1 portion = 125 calories, 0.7 gram fat, 2% protein, 94% carbohydrates, 4% fat)