Apples are a great source of vitamin C, and it’s been shown that eating them daily can help reduce cholesterol, something that is linked to high blood pressure. They are also rich in antioxidants and flavonoids which help prevent damage to blood vessels, as well as being rich in potassium and phosphorous known to have a beneficial effect on blood pressure.
There are so many ways to eat apples – including eating them straight from the fruit bowl. They can be chopped and added to salads, pureed and baked. For more unusual varieties, shop at farmers’ markets or wholefood stores and don’t be put off by the blemishes on organic apples – they still taste delicious.
1 tablespoon olive oil
1 onion, chopped
1 tablespoon curry powder
6 carrots, peeled and sliced thinly
1 stick celery, finely chopped
2 large apples (McIntosh are perfect), peeled and chopped coarsely
1 bay leaf
4 cups reduced sodium broth
Small pinch salt
2 tablespoons low fat yogurt for garnish
Heat the oil in a large saucepan and stir in onion and celery. Cook until onion is soft and translucent (around 8-12 minutes) but do not allow to brown. Stir in curry powder, carrots, apples and bay leaf and cook for 2 minutes then add salt and broth. Bring to a low boil and reduce heat. Cover and simmer for 20 to 25 minutes. Remove bay leaf and use a slotted spoon to transfer solid ingredients to a food processor adding ½ a cup of broth. Process until smooth and pour back into the pan, reheat and add pepper. Serve hot, garnishing with the yogurt if desired.
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