An apple a day keeps the doctor away. We've heard this old-school mantra all our lives. But just how true is that statement about the quintessential fall fruit?
There are countless medical benefits that have been identified over the years that give apples value in the daily diet. Apples are a good source of nutrients, including fiber, vitamin C, and antioxidants which can help support healthy digestion, brain health, and weight management. There is evidence that apples can also protect against certain chronic diseases including cancer, heart disease, and type 2 diabetes. Apples are also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits. To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols. The medical benefits are substantial and the value of consuming apples on a regular basis is highly recommended!
Apples are extremely versatile in the kitchen. They are great sliced and added to fresh salads, or lightly caramelize and top your next roasted chicken dish with apples, they also make a nice topping for a yogurt bowl with granola. Apples obviously can simply be enjoyed right out of your fruit basket as a snack, and since they are sturdy, they travel well so you can take them on the go easily. There are so many ways you can add apples to your regular diet. I personally usually buy at least three apples a week. I either use those apples to make my smoothies, or I enjoy them whole or as a garnish to a salad or side dish. I love the sweet, tart flavors of apples!
There are countless varieties of apples to choose from now. I recall the popular green apple, Granny Smith, as our go-to apple when I was younger. Grandma used these to make her famous apple pie for holiday season (just like The Chopping Block does!). Those memories will always remain with me and Grandma's pies were so amazingly delicious! But now, you can find all kinds of different varieties of apples at your local farmers market or grocery store. Take a look at all the options and go out of your way to try a variety you have not tried yet. Depending on their sugar levels and layers of acidic qualities, apples carry on that sweet and tart flavor that we all love!
To celebrate apple season, I came up with a fall-inspired apple side dish that you can make for your next dinner gathering or make a batch of this on Sunday and you will find yourself with a few meals to start your work week. This farro salad will hold up for several days in your fridge.
Curried Fall Apple and Farro Salad
Scroll down for a printable version of this recipe
Serves: 4-6
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
1 cup farro
1 large Honeycrisp apple, or 2 small, medium dice
4-5 mini sweet bell peppers, medium dice
1 shallot, medium dice
4-5 cloves garlic, peeled and minced
1/2 bunch Swiss Chard, stems diced, tops chopped
1 Tablespoon yellow curry powder
1 lemon, zested and juiced
1/4 cup extra virgin olive oil
2 Tablespoons chopped oregano
1/3 cup Thai curry cashews, chopped
1/3 cup dried fruit of choice (I used dried cherries)
1. Bring a medium-sized sauce pot of salted water to a boil, then add the cup of farro. Simmer farro for about 12-14 minutes until it is tender. Strain through a fine mesh strainer and set aside to cool.
2. Once the vegetables are prepped, heat a medium-sized sauté pan over medium high heat. Add a splash of olive oil, then add apples and lightly caramelize them, then sprinkle with half of the curry powder. Save the rest of the curry powder for the vegetables.
3. Once apples are lightly caramelized and spiced, lay out on a plate to cool.
4. In the same pan, add more olive oil then add the mini peppers, chard stems, shallots and cook for 3-4 minutes until lightly caramelized. Add the rest of the curry powder to the vegetables and stir.
5. Then add the chopped garlic, oregano, and chard greens, and sauté for an additional 2 minutes until greens are wilted, season with salt. Lay out vegetables to cool.
6. Once the vegetables and farro have cooled, combine everything in a large bowl: farro, vegetables, cashews, lemon zest and juice, olive oil, dried cherries, and mix well.
7. Taste the final dish and adjust as needed for seasoning. Enjoy!
This dish is a great way to use apples in a different way. It makes for a tasty side dish or a quick and easy lunch that can be prepped on the weekend and ready to go for the week.
We offer a variety of classes in the fall that utilize the beloved apple. Join us for a fall class grilling class all about apples: Hands-On Autumn Apple Feast on the Patio on Thursday, September 26 at 6pm. We will be doing a few different apple preparations including:
- Grilled Fennel, Apple and Mixed Green Salad with Apple Cider Vinaigrette
- Smoky Pork Tenderloin with Apple-Onion Chutney
- Warm Farro Salad with Grilled Brussels Sprouts, Baby Kale and Toasted Almonds
- Wood-Fired Apple Cobbler with Vanilla Ice Cream
We also have Apple Fest in Lincoln Square on Saturday, October 5 and Sunday, October 6. We will be selling our famous TCB apple pies by the slice or you can pre-order whole pies. You can also learn how to make the pie yourself in our new hands-on Bake and Take classes being offered three times:
There are many great ways to enjoy an apple. I encourage you to make apples a weekly grocery standard to feed you and your family. Try a different variety you have never tried, give them a chance to win you over as your new favorite apple. Best of luck with your apple journey!
Curried Fall Apple and Farro Salad
Ingredients
- 1 cup farro
- 1 large Honeycrisp apple, or 2 small, medium dice
- 4-5 mini sweet bell peppers, medium dice
- 1 shallot, medium dice
- 4-5 cloves garlic, peeled and minced
- 1/2 bunch Swiss Chard, stems diced, tops chopped
- 1 Tablespoon yellow curry powder
- 1 lemon, zested and juiced
- 1/4 cup extra virgin olive oil
- 2 Tablespoons chopped oregano
- 1/3 cup Thai curry cashews, chopped
- 1/3 cup dried fruit of choice (I used dried cherries)
Instructions
- Bring a medium-sized sauce pot of salted water to a boil, then add the cup of farro. Simmer farro for about 12-14 minutes until it is tender. Strain through a fine mesh strainer and set aside to cool.
- Once the vegetables are prepped, heat a medium-sized sauté pan over medium high heat. Add a splash of olive oil, then add apples and lightly caramelize them, then sprinkle with half of the curry powder. Save the rest of the curry powder for the vegetables.
- Once apples are lightly caramelized and spiced, lay out on a plate to cool.
- In the same pan, add more olive oil then add the mini peppers, chard stems, shallots and cook for 3-4 minutes until lightly caramelized. Add the rest of the curry powder to the vegetables and stir.
- Then add the chopped garlic, oregano, and chard greens, and sauté for an additional 2 minutes until greens are wilted, season with salt. Lay out vegetables to cool.
- Once the vegetables and farro have cooled, combine everything in a large bowl: farro, vegetables, cashews, lemon zest and juice, olive oil, dried cherries, and mix well.
- Taste the final dish and adjust as needed for seasoning. Enjoy!
