HOW to get the most nutrients out of food

For a healthier alternative to apple pie, fill cored large baking apples with oats, raisins, walnuts and a little butter. Bake in an oven on medium heat until soft.

SPREAD apple slices with nut butter or tahini for a sustaining snack with a healthy balance of protein and unsaturated fats that’s thought to help lower cholesterol.

THE rosier the hue, the more anthocyanins there are in the apple. These plant chemicals, found in the red pigment, have anti-inflammatory effects and are thought to help protect the heart and brain.

MAKE naturally sweetened porridge from half a large peeled and grated apple, 60g oats and 300ml milk. Place in a non-stick pan over a medium heat and simmer until thick and creamy.

SERVE with raspberries — ellagic acid (found in raspberries) enhances the ability of the quercetin in apples to kill off cancerous cells, according to laboratory studies.

Daily Mail