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Colon Cancer Prevention, Benefits of Apples

Maria Steinhauer

apple sweet potato latkes

I’m sure you’ve heard the phrase “an apple a day keeps the doctor away.” It’s true; apples have so much to offer for overall health, but especially in the way of colon health and cancer prevention. You can easily get in an apple a day, especially when you get a little creative. With this recipe, you can make a hashbrown style breakfast using apples and sweet potatoes!

Health Benefits of Apples

Apples are a must for optimal colon health because of their fiber and antioxidant content. Just two medium apples contain nearly 9 grams of dietary fiber. High-fiber diets have been associated with a reduced risk of colorectal cancer. Fiber is needed for regular bowel movements, which sweep out toxins and waste from the colon. Additionally, apples have a high amount of pectin from which your gastrointestinal tract produces compounds to protect colon cells.

Apples are also high in antioxidants, which neutralize free radicals that can lead to disease. They’re a good source of vitamins A and C, but most of the antioxidant power comes from phytonutrients and flavonoids. Studies show a specific class of flavonoids in apples, called procyanidins, trigger a series of cell signals that results in cancer cell death.

Apple-Sweet Potato Latkes Recipe

Get a hefty serving of fruit and vegetables for breakfast and all the fiber and antioxidants that comes with them! Try these Apple-Sweet Potato Latkes for a sweeter, healthier take on the traditional Jewish dish.

Ingredients (makes about 7 latkes):

  • 1 medium sweet potato, peeled (2 cups grated)
  • 2 green apples, peeled (1 ¾ cup grated)
  • 3 tablespoons finely chopped white onion
  • 2 tablespoons whole grain wheat flour
  • 2 eggs, whisked
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon, with extra for topping
  • Dash of sage and black pepper
  • Grapeseed oil
  • Plain nonfat Greek yogurt
  • Maple syrup

Directions:

  1. Grate the sweet potato and apples into two separate mixing bowls using a large grater or zester (you can also use a mandolin to cut the apples into skinny matchsticks). With a paper towel, pat each and soak up excess moisture.
  2. Combine the apples with the sweet potatoes and stir in onion and flour.
  3. In the empty bowl, whisk the eggs. Then add salt, cinnamon, sage and black pepper. Pour this into the grated mixture and mix together well with a spoon.
  4. Place enough oil in a skillet to cover the bottom of it. Heat the oil for a few minutes on medium heat. Then use a spoon to drop several spoonfuls of the latke batter into the pan and press down with a spatula until the latke is about 3 inches wide. Fry it in the oil for about 2 minutes each side (or until golden brown).
  5. Serve warm with plain Greek yogurt on top, a sprinkle of cinnamon and a drizzle of dark maple syrup.



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