A Unique Child: Nutrition - How to make the most of ... Apples

In the UK we eat an average of just two and a half portions of fruit a day, less than any other European country. But apples can come to the rescue. By using them generously, raw, stewed, in a crumble or pie or even in ice-cream, we can quickly increase children's fruit intake.

And now is a good time to start! Summer fruits are finishing and English apples are just coming in, notably 'real' Coxes, reputedly the best apples in the world.

Nutritional value

Nutrient levels in apples are moderate, but the range is wide. Apples are an excellent source of antioxidants and phytochemicals, including flavonoids and phenols.

Their high content of the phytochemical quercetin may help prevent various illnesses including diabetes, and their boron helps strengthen bones. Eating apples (and tomatoes) regularly may reduce wheezing in asthmatics.

Using apples

- Store uncovered somewhere cool and airy. Avoid letting the apples touch.

- Wash all apples well. Commercial ones are heavily sprayed and may be waxed, so peel non-organic ones.

- Use often as snacks. Vary their presentation - for example, serve slices or chunks, on their own or with other fruit or pieces of cheese; pile them in a bowl or arrange slices in circles or lines on a plate. Sometimes cut the fruit up with the children.

- To prevent browning, drop slices into acidulated water (lemon juice or crushed vitamin C tablets will do the trick).

- Serve apple and cheese slices for dessert.

- Make apple ice-cream: stew with sultanas in minimum water, puree, cool, mix in a little cream or evaporated milk and freeze. Or freeze in individual pots as lollipops!

ENGLISH APPLE PIE

This is an exceptionally good pie. Don't be put off by the amount of fat in the pastry - it makes it easier to roll very thinly, so less pastry (and fat) is eaten. Butter can replace the lard, but the pastry will be stiffer to roll. Soft spreads are not suitable. Use a 44mm oblong deep flan tin or two 20cm diameter pie tins. This should give you 30 portions.

For the pastry

350g (12 oz) plain flour (either brown, or white and wholemeal, 3:1); 120g (4 oz) cold butter; 120g (4 oz) cold lard; 12tsps ice water

Briefly process the fat and flour until they resemble coarse breadcrumbs. Add the water to make a dough. Wrap and chill for at least 30 minutes, ideally overnight.

For the filling

1.6kg (31/2 lbs) cooking apples; 4tblsp sultanas; 120g (4 oz) sugar; 3tblsp sieved cornflour; 1tsp cinnamon; 1tsp nutmeg; milk; caster sugar

Method

- Roll out the pastry thinly into two oblongs, one slightly larger. Line your tin with the larger one.

- Wash the apples, core and slice thinly. Fill the pastry with them, scattering sugar, cornflour, spices and sultanas between the layers.

- Cover with pastry and seal the edges. Slash here and there for steam to escape.

- Brush the top with milk; sprinkle with caster sugar.

- Bake at gas mark 7, 215 degsC for 25 minutes, then a little longer at gas mark 5, 190 degsC until you can smell apple pie!

Variation: have 50-50 apples and brambles; use mixed spice.

APPLE PAN DOWDY

An easy variation on apple pie. Makes 30 portions.

Topping

350g (12 oz) brown flour; 3 flat tsp baking powder; 115g (4 oz) sugar; 2 eggs, beaten; 230ml (8fl oz) milk; 230g (8 oz) melted butter

Method

- Use the apple mixture for apple pie, but omit the cornflour; put into a deep baking dish, 1200ml (2 pint) capacity.

- Mix the flour with the sugar. Whisk the milk into the eggs, add the butter, then beat into the flour mixture. Pour over the apples.

- Bake at gas 4, 180 degsC, 25-30 minutes until browned and crisp.

APPLE CRUMBLE

A delicious crumble mix and filling. Makes 30 portions.

Crumble mixture

175g (6 oz) brown flour; 115g (4 oz) sugar; 60g (2 oz) butter

Process until it resembles large breadcrumbs.

Method

- Use the apple mixture for apple pie but omit the cornflour.

- Put into a deep baking dish, 1200ml (2 pint) capacity, and add 150ml (1/4 pint) of water.

- Cover with crumble mixture. Bake 1 1/4 hours at gas 3, 170 degsC.

Bargain apples

- Are you getting free apples through the Government scheme? Also see if there is a local scheme whereby apples are picked from trees owned by people who don't want the fruit, and then given to institutions such as nurseries. Sheffield's 'Abundance' scheme is a good example. Such fruit will usually be unsprayed and thus organic. Cut off any brown, nibbled parts: the rest is perfectly good.

- Try to buy direct from local producers. Contact your local council's Environment Co-ordinator for details of farmers' markets.

- Plant an apple tree! Go for a traditional variety from your area. And celebrate Apple Day! Ask around for local activities and ideas.

NUTRIENTS IN APPLES PER 100g
Eating apple, Bramley, stewed
unpeeled without sugar
carotene (mcg) 18 15
vitamin B1 (mg) 0.03 0.01
vitamin B2 (mg) 0.02 0.01
folate (mcg) 1 trace
vitamin C (mg) * 3-20 11
vitamin E (mg) 0.59 0.25
potassium (mg) 120 150
calcium (mg) 4 4
magnesium (mg) 5 3
iron (mg) 0.1 0.1
copper (mg) 0.02 0.02
zinc (mg) 0.1 0.1
selenium (mcg) trace trace
carbohydrate (g) 11.8 8.1
fibre (g) 2.0 2
* across 15 varieties

Carotene is a component of vitamin A; in apples it is found chiefly in the skin

Source: The Composition of Foods by MacCance and Widdowson.

FURTHER APPLE INFORMATION

- Brogdale Horticultural Trust: www.brogdale.org.uk sells traditional fruit trees and organises events.

- Common Ground: www.commonground.org.uk has a list of suppliers of traditional varieties, and ideas for celebrating Apple Day.

- Henry Doubleday Research Association: www.gardenorganic.org.uk has a list of tree suppliers and advice

- Soil Association: www.soilassociation.org has a directory of local food schemes and farm shops.

- Abundance: www.growsheffield.com/pages/groShefAbund.htm