Balanced Recipes for National Apple Month
Apple, Cheddar & Parsley Pesto Flatbread
They say an apple a day keeps the doctor away. While no single food can do it all, apples have a lot going for them. They’re naturally sweet, crisp, versatile, and packed with fiber and beneficial plant nutrients.
This recipe is a reminder that healthy eating doesn’t have to look one way or mean choosing between nutritious and delicious. Sometimes, it’s more about finding a more interesting way to put good ingredients on the table.
Recipe of the Moment
Apple, Cheddar & Parsley Pesto Flatbread
A tasty handheld dish that hits all the right notes.
Apples and sharp cheddar are a natural match. The apple brings sweetness and acidity, while the cheddar adds richness and savory depth. Walnut-parsley pesto ties everything together with bright herbs and toasted walnuts, while kale and red onion add color, texture, and a little bite.
Serve the flatbread on its own for an easy lunch or light dinner, or pair it with creamy butternut squash soup for a cozy seasonal meal.
Apple Spotlight
One medium apple provides about 4 grams of fiber, including pectin, a type of soluble fiber. Fiber helps support digestive health, and soluble fiber may also play a role in maintaining healthy cholesterol levels. Much of an apple’s fiber and many of its beneficial plant nutrients are found in or near the skin, so there’s good reason to leave the peel on.
Apples also provide a variety of polyphenols, naturally occurring plant compounds found in fruits and vegetables. One of the most notable is quercetin, a flavonoid that is especially concentrated in apple skin. Quercetin and other polyphenols have antioxidant properties and are part of the broader collection of nutrients that make eating a variety of colorful plant foods beneficial.
Did you know: Apples have been part of the human diet for thousands of years, with their origins tracing back to Central Asia. Today, there are over 7,500 known apple varieties around the world!
What other nutrients are found in this dish?
Apples aren't working alone here. Atoria’s Whole Grain & Flax Lavash adds 5 grams of fiber and 6 grams of protein for just 100 calories, while walnuts contribute unsaturated fats and the kale adds another serving of nutrient-rich greens. Pairing the apples with these ingredients creates a more balanced, satisfying way to enjoy one of the most classic fruits around.
The Balanced Basket
is a dietitian-led program designed to make healthy eating simple, enjoyable & easy. One balanced basket at a time. Look for callouts throughout our stores that highlight expertly curated products each month. Visit this page for delicious recipes each month, as we empower every gustomer to build feel-good nutrition habits.
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