An Apple a Day…Healthy Apple Crisp Recipe

Garden harvest is almost done.  The last of the wild flowers picked.. this one , a beautiful mallow that has a real ethereal quality about it.. soft and magical. The geese are flying south early!  I felt the swishing of their wings as a magnificent flock formation flew just over my head last weekend as I was transplanting some trees in a warm light rain. I feel so blessed this time of year.

Ah Autumn, a time to slow down and feel grounded, reflect, sit back and enjoy your harvest, whether it be food or wonderful summer fun and travel.  I love to make apple pies, apple crisp, eat apples and drink cider. Enjoy the health benefits of apples and this delicious apple crisp recipe I found through Sunflower Coop in Waterbury. A Simple recipe to help you move into winter with more immunity and vitality.  

APPLE BENEFITS: apples pack 4 grams of soluble fiber and are only 95 calories filling you up, giving you sweet kick and a good source of Vitamin c.(4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack.  They also protect bones, lower cholesterol, supports diabetes by lowering the body’s need for insulin.  An Apple a Day...

RECIPE

You will need:

• 3-4 red Autumn apples, sliced
• 2 tablespoons apple cider or fruit juice
• ½ teaspoon ground Cinnamon
• 1 tablespoon whole wheat flour
• 1 cup organic rolled oats 
• ½ cup mixed grains of choice
• ½ teaspoon ground Cinnamon
• 1 cup apple cider or fruit juice

DIRECTIONS: In bowl, combine first four ingredients for apple mixture, and toss gently. In another bowl, mix last four ingredients for topping. Add more oats or juice, as needed. The topping should not be too wet. Butter and flour a 7" to 8" square baking pan. Add apple mixture, topped with oat mixture. Bake at 350F for 30 minutes or until the topping is gently browned.
Serves 4-6

Sources: 

www.sunflowernaturalfoodsvt.com

http://www.healthdiaries.com/eatthis/10-health-benefits-of-apples.html

www.eatingwell.com/recipes_menus/.../healthy_apple_recipes


Marie is a Health Coach offering coaching services at MarieFrohlich.com 
MyOMBody.com and Coaching Center of Vermont.  Please contact her for more information at
MarieFrohlich.com

Its Summer Time! Watermelon Fruit boat- Sun and Bug remedies

Watermelon Fruit Boat - Perfect for the 4th of July!

My dad made this every 4th when we were growing up and we all looked forward to this sweet-quenching colorful desert after hot sun swimming - boating - volleyball fun.   Easy, easy but you need to reserve a little time and garner little hands to help you -- kids love making melon balls.

Health Benefits: 

Rich in flavonoids - super-antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. You will get lots of fiber too, which helps reduce inflammation and cholesterol keeping your digestive system running smoothly.

RECIPE
You will need:
One large Watermelon cut in half.  Save half for later or do two!
A sharp knife if you want to carve sides --
A melon ball utensil - 2 sizes - one on each end
A pint each of different fruits - ones you love.  I recommend those that will not fall apart or overwhelm: Blueberries, blackberries, grapes, strawberries.
1/2 of a cantaloupe,  1/2 honeydew melon and 1 orange

Directions:
1)  Start with your half watermelon.. using the melon ball utensil, keep making balls, big and small and put them in another bowl until you have gotten as much as you need.
2) Scrape out the half melon as you would when carving a pumpkin and then carve a design in the edge or just do an easy zig-zag  design.
3) Your bowl is now ready to fill with colorful healthy fruit.  Keep making melon balls and adding the other washed and ready fruit until you fill the boat. I always have some extra ready to refill if it goes too fast and you have lots of people to please.   Happy 4th!

SOOTHING ALOE SUN SPRAY

Too much sun?  I found a recipe which really feels refreshing and healing at the same time.. and so easy too.  I have been sharing this with folks at the farmer's market with great feedback.  Prevent burning though.. use an all natural great sunscreen, I use sesame oil and it works great.. I also try to stay out of the sun between noon and two pm.




Soothing Aloe Spray
1) Get 1 - 8 oz spay bottle
2) Fill 1/2 or little less with aloe vera gel
3) Add 8 drops each of Essential oils of
 Peppermint and Lavendar and
4) Top the bottle up with distilled water.

Can't stand the chemical bug sprays?  Make your own! 

For keeping ticks at bay.. use a mixture of distilled water and 8 drops of geranium essential oil.
For mosquitos and flies, I use a spray bottle with distilled water and essential oils of citronella and lavendar, seems to work just fine so far!  Let me know if these easy remedies work for you.
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Marie's Coaching News

NEW VITAL WELLNESS DIVISION LAUNCHED: Are you looking for new ideas for your wellness programs at work?  Food as Medicine Demos, Stress Relief with Desk-side Meditation techniques?  Perhaps Focus and Energy Snacking or creating a Garden footprint for your local foodbank?  We even offer retreat health breaks for your team or board and much more.  Let us help you fill the gaps.   Subscribe to the Coaching Center of Vermont Newsletter and.. learn more here.

INDIVIDUAL HEALTH COACHING

Summer is a great time to think about a few strategy sessions for the breakthrough you have been yearning for.  If you are struggling with energy and balance in your life, digestive issues and inflammation, contact me for a free consultation to determine the best way to meet your goals - fill out a health history form at my website and I will contact you to schedule a phone consultation in July.     Have a wonderful summer!   MarieFrohlich.com  --- co-creating health from the heart.

Put your Pedal to the Nettle this Spring

 Put Your Pedal to the Nettle this Summer and Go Green Inside and Out!

I rode 36 miles on my trusty mountain bike this month in New York, (nice 'n easy flat terrain), but I am still bragging.. quite a feat for my dear body. Of course it was with 40 other people who were on their skinny-tire-faster-than-me-touring bikes- which was why I was so far behind. I know my speed cannot be measured in tire widths alone but what a glorious day to go slow and take in the sunshine and views, peruse the weeds here and there where the lovely nettle sways in the breeze.

I always think of nettles this time of year.. and want to share the value and nutrition of this miracle herb.   Enjoy these tips and recipes and make nettle a part of your life, your nails and hair and blood will thank you for it.. and if you have allergies, they may just wither away in the shadow of the mighty nettle.  If you can't get around to the recipes below, just take some nettle, dried or fresh and make a tonic.  Use a ball quart jar, fill nettle up to 1/5 full (if dry), 1/2 if fresh.  Pour boiling water over it and cap.  Let it sit overnight and sip throughout the next day.  You can add a little mint to flavor it and some lemon when ready to drink.  It can become addictive, so watch out!

NETTLE: Stinging nettle has a flavor similar to spinach when cooked and is rich in vitamins A, C, iron, potassium, manganese, and calcium. In its peak season, stinging nettle contains up to 25% protein, dry weight, which is high for a leafy green vegetable. The young leaves are edible. Nettles can be used in a variety of recipes, such as pesto. Nettle soup is a common use of the plant, particularly in Northern and Eastern Europe.(wikpedia).

SAVORY NETTLE CHIPS!    I just learned about this recipe and tried it - very similar to Kale chips and great for getting the greens if you don't like to use nettles in a stir fry or soup.

Savory Nettle Chips Recipe

• 20 to 40 freshly harvested nettle leaves
• 2 1/2 teaspoons organic extra virgin olive oil
• 1 tablespoon organic rice wine vinegar
• 1 to 2 tablespoons organic shoyu, soy sauce, tamari or Braggs
• 1 to 2 cloves of garlic, crushed
• 2 to 3 tablespoons nutritional yeast
• Fresh ground black pepper to taste

1. Wearing gloves, harvest your nettles, rinse with cool water, and dry. Separate the leaves by breaking the petiole (leaf stem) from the main stem.
2. Mix all of the glaze ingredients together in a bowl. Add the nettle leaves and gently toss until each leaf is well coated. You should be able to remove your gloves at this point.
3. On a parchment paper lined cookie sheet, unravel each delicate leaf. Place pan in a warm oven at 200 degrees and allow the leaves to slowly dehydrate.
4. After 15 to 20 minutes, peel each leaf off of the parchment paper and flip over so the other side can crisp in the oven. Check your nettles every 5 to 10 minutes until they lose sogginess and become nice and crunchy. Be careful not to let them char and turn dark brown or black. Total cooking time can vary between 30 and 45 minutes.
5. Once you reach the desired crispiness, remove and allow to cool. Store in an airtight glass container for up to a week or possibly longer, if they aren’t devoured by then!

Read more: http://www.herbcompanion.com

Nettle Pesto

• 2 cups stinging nettles leaves, packed
• 1 cup basil leaves, packed
• 3 tablespoons lemon juice
• 3 tablespoons olive oil
• 2 medium cloves garlic, coarsely chopped

1. Place nettles leaves, basil, lemon juice, olive oil and garlic in a food processor
2. Pulse ingredients until almost smooth
3. Serve on cucumbers, yellow peppers, or crackers