Breathe deep; eat an apple

Are apples actually healthier than other fruits? Do their benefits justify the old saying, “An apple a day keeps the doctor away�? Even the U.S. Apple Association hedges on the answer to that query. Yes, of course, apples are good for the body, as are nearly all fresh fruits and veggies. But, as the apple association points out, they do not have vitamin C or folic acid, which are two essential nutrients.

They do, however, have lots of fiber and potassium. And they provide protection against various types of cancer (colon, liver, prostate and lung), thanks mainly to a flavonoid called quercetin that is found in greater quantity in apples than in any other fruit.

Studies have also shown that apples offer special protection to the pulmonary system. Apple eaters apparently have better lung function and a lower incidence of asthma and other respiratory disease.

Eating apples may also protect the heart from bad cholesterol and reduce the likelihood of stroke.

The healthiest elements in apples are also found in abundance in onions. As nights get colder, try this warming dinner dish made with apples, onions, sage and garlic. This is a homemade recipe, so the measurements are approximate. Look for apples that are firm, with a low water content (I found galas work well; fresh golden delicious from an orchard would be good, as would honeycrisps, mutsus, cortlands).

This recipe has a lot of sage, which is an herb that is supposed to help  soothe sore throats and improve memory and circulation. Ginger can help soothe an upset stomach, even in its candied form.

Chicken with apples, onions and sage

Serves 4

4 chicken breasts (or legs, depending on your preference)

4 medium apples, peeled, cored and chopped

2 cups fresh sage leaves, cleaned and chopped

1 large clove of garlic

2 pieces of candied ginger, chopped

2 onions (1 onion is optional)

1 lemon (optional)

4 bundles fresh sage (optional)

2 tablespoons olive oil

Fresh ground pepper and coarse salt, to taste

Preheat the oven to 350 degrees. Clean and dry the chicken breasts and season with salt and pepper. Place in a roasting dish and put a slice of lemon, a slice of onion and a bundle of sage on top of each breast (you’ll be removing them later, so don’t put them under the meat). Roast for a total of about 45 minutes, or until the meat is cooked through but still tender and moist.

Saute the garlic and one chopped onion in 1 tablespoon of the olive oil at medium heat. Remove from the skillet when they are soft and have begun to “sweat.�

Saute the apples and ginger in the remaining olive oil (or use butter if you want to add some flavorful fat). Dot it on high heat, because you want the apples and ginger to get brown and be a little crisp on the edges. You want to avoid letting them get soft and mushy if you can. 

Add the sage leaves and cook for an additional minute, stirring to be sure that all the leaves hit the heat. Add the onion and garlic back into the pan. Season with salt and pepper.

(Presumably it’s obvious that you can just toss all these ingredients into the pan at one time if you’re in a hurry or don’t want to mess around with batches.)

About 10 minutes before the chicken is done, remove the bundles of sage, the lemon slices and the onion slices from the top of the chicken. Cover the meat with your sauteed apple, sage, onion, garlic and ginger mixture. When the chicken is ready, remove from the oven.

Serve with couscous or quinoa, which will soak up some of the rich juices. Or try a wild rice mix (with brown or white rice); add toasted pecans.