Fall means eating lots of hearty foods, including apple pie, pumpkin bread, fried green tomatoes, lentil soup, three-bean chili, and other filling vegan meals. And not only do these seasonal favorites treat your taste buds, they’re also good for your health. Vegan foods are cholesterol-free and chock-full of fiber and other nutrients. Researchers even suspect that the natural compounds found in apple peels and green tomatoes can help prevent muscles from wasting away.
Muscle atrophy tends to occur in older people because of a protein called ATF4, which starves muscles of the proteins they need to remain strong and firm. But scientists from the University of Iowa believe that ursolic acid, which is found in apple peels, and tomatidine, which comes from green tomatoes, may reduce ATF4 activity and possibly even lead to new treatments to help older adults remain active longer.
So now you have an excuse to bob for apples with your grandkids this fall! According to a recent article in the Los Angeles Times, apples account for 29 percent of the fruit consumed by children and teenagers in the United States. Whole apples account for around two-thirds of that, and apple juice represents another one-third.
If you want to reap the benefits of apples and make a homemade treat that you, your kids, and your grandkids will enjoy, try making this classic apple pie. Just remember not to peel the apples! And be sure to chomp on whole apples all year round, too.
For the Crust:
2 cups unbleached all-purpose flour
1 tsp. salt
1/4 cup cold water
3/4 cup solid vegetable shortening
For the Filling:
1 3/4 lbs. Golden Delicious apples, thinly sliced
1 3/4 lbs. Granny Smith apples, thinly sliced
3/4 cup sugar
1 tsp. fresh lemon juice
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1 Tbsp. unbleached flour
For the Garnish:
3 Tbsp. cold nondairy margarine, diced
1 Tbsp. nondairy milk
1 Tbsp. sugar
Large pinch ground cinnamon
For the Crust:
- In a large bowl, combine the flour and the salt. In a separate bowl, mix the water with 1/3 cup of the flour mixture to make a paste. Set aside.
- With a pastry cutter or a fork, cut the vegetable shortening into the remaining flour mixture until the texture is “pebbly.” Add the paste and mix well. Shape into a ball and divide into 2 equal parts.
- Lightly flour a clean countertop and a rolling pin. Roll 1 portion of the dough at a time. Roll from the center out, lifting the roller at the end of the dough (rather than rolling back and forth). Roll to a 1/8-inch thickness.
- Have an 8- or 9-inch pie pan ready. The rolled dough should be at least 2 inches larger than your pie pan. Loosen from the rolling surface, fold in half, and place in the center of the pie pan. Unfold and gently press into the pan. Trim any excess dough with a knife.
For the Filling:
- In a large bowl, combine the apples, sugar, lemon juice, vanilla extract, and cinnamon. Let stand for approximately 15 minutes, or until juices form. Add the flour and mix.
To Assemble:
- Preheat the oven to 400°F.
- Spoon the filling into the bottom crust and dot with margarine.
- Roll out the second ball of dough to form a 13-inch round circle. Drape over the filling.
- Seal the top and bottom crust edges together and trim any excess dough, leaving a 1/2-inch overhang. Fold under and crimp decoratively with a greased fork.
- Brush the pie with the nondairy milk. Combine the sugar and the cinnamon in a small bowl and sprinkle over the pie.
- Transfer to a baking sheet and place in the oven.
- Immediately reduce the temperature to 375°F. Bake for approximately 2 hours, or until the crust is golden brown, the apples are tender, and the filling is thick and bubbling. Cover the edges with foil, if needed, to prevent from browning too quickly.
- Serve warm or at room temperature.
Makes 8 servings
