In winter, everyone enjoys eating something warm and sweet... In fact, high-calorie delights alone come to mind. And ok, there is nothing wrong with calories, as long as you keep them under control and provide your body with important nutrients at the same time. In order to reconcile the pleasant with the useful, Adrianna Barczyńska has prepared a recipe for a little something, namely a baked cinnamon apple with nuts and a touch of bee honey.

A tasty way to eat an apple

The apple seems to be a thoroughly Polish fruit. However, the first apple trees appeared on Polish soil as late as the 12th century. Before that, it was enjoyed by the inhabitants of the Balkans, the ancient Greeks and Romans. Today, Poland is in fourth place among producers of this fruit, just behind China, the USA and Turkey.

Apples are commonplace and are often treated in a low-key way when juxtaposed with exotic fruits. You know those apples that you decide to eat every day as part of your second breakfast, then give them names and finally send them on their journey to the bio-waste? This recipe will save the food sense of their existence!

Recipe for baked apple by nutritionist Adrianna Barczynska

The recipe for baked cinnamon apple with nuts was prepared by Adrianna Barczyńska, a dietician at the InviMed clinic in Katowice, who provides daily dietary advice to couples undergoing infertility treatment.

Ingredients for baked cinnamon apple

Apple - 220 g (large piece)
Walnuts - 8 g (2 pieces)
Pumpkin seeds - 10 g (tbsp)
Oat flakes - 30 g 3 tbsp
Bee honey - 12 g (teaspoon)
Ground cinnamon - pinch
Ground ginger - pinch
Cardamom - pinch

Preparation

Chop nuts and seeds, mix with flakes, season to taste. Hollow out the centre of the apple, fill with the filling. Bake in a preheated oven at 180°C for approx. 15 minutes. Once the apple has cooled down, baste with honey (the honey should not be hotter than the temperature in the hive, preferably 35°C).

Calorific value

A whole serving, prepared with the ingredients listed above, has about 330 kcal. As it is quite high, remember not to indulge in this treat too often.

What's good for fertility?

Apple

The apple is a source of soluble fibre, which nourishes the intestinal microflora and therefore influences the proper functioning of the intestines. Baked apple is easily digestible.

Walnuts

Walnuts - a source of omega-3 fatty acids, which have an anti-inflammatory effect, influence the elasticity of blood vessels, and sensitise tissues to insulin, with consequent effects on hormonal regulation.

Pumpkin seeds

Pumpkin seeds are a source of the most important ingredients for fertility: vitamin E, B6 and zinc. Vitamin E is known as the fertility vitamin, it has strong antioxidant effects and also influences libido. Vitamin B6 influences hormone management and menstrual regularity, and has a positive effect on progesterone levels. Zinc is an antioxidant, influences thyroid function, proper functioning of the immune system, and has an impact on semen quality.

Oat flakes

Oatmeal - a source of complex carbohydrates and fibre, which has a beneficial effect on the digestive tract. The beta-glucans contained in oat flakes have a positive effect on cholesterol levels. Oat flakes also have a low glycaemic index, which means that they do not cause a sharp rise in blood glucose levels and do not provoke large insulin surges, so they have a positive effect on hormone management.

Cinnamon and ginger

Cinnamon improves tissue sensitivity to insulin and has a lowering effect on blood glucose levels. Ginger has anti-inflammatory properties.

Why make your own dessert?

The baked cinnamon apple is a dessert over which you can have almost complete control. There will be no trans fats, artificial flavours, colours or preservatives in it. All you have to do is make sure you use high-quality products (buy organically grown apples, honey straight from a proven Polish apiary, this year's walnuts in the shell) and refrain from artificial additives.

This dessert will be much healthier than any highly processed dessert from the shop. Plus, our baked apple with delicious stuffing has fewer calories in 100 grams than most sweets.