Dig Deeper, Eat Well

5 surprising benefits of eating apples plus a unique soup recipe

On Sunday 14th October 2018, the plant pushers will be joining the Sheffield Organic Growers team as part of Apple Day. The event will include stunning orchard tours, apple tasting, and even a chance to make your own apple juice. Of course, Shed will be there offering a nutritious light lunch for attendees.

To celebrate the upcoming event, we thought we’d take a chance to relish in all things apple. In case you didn’t know, this particular fruit is jam-packed with a range of nutritional benefits. With that in mind, let’s take a look at why you should include apples in your diet and a delectable soup recipe to help you get started.

1. High in nutrition

Craving a sweet snack? The truth of the matter is that you can’t go far wrong with a humble apple. The nutritional makeup of this fruit is quite astounding. A medium apple bursts with high levels of vitamin C, vitamin K, potassium, and manganese. When eating an apple, it’s smartest to keep the skin on. There’s a whole load of fibre packed into the skin and you don’t want to miss out on all that nutrition.

2. Weight loss benefits

Trying to shift a few extra pounds can be tough at the best of times. We all know that the road toward a healthy weight is paved with exercise and eating well. However, sneaking some apples into your everyday meals could give you an extra edge.

In a revealing study, researchers found that participants who ate apple slices before a meal felt fuller than those who ate other apple products (such as sauce and apple juice). Eating slices of this fruit alongside a meal also caused participants to eat an average of 200 calories less than they usually would.

3. Lower risk of diabetes

It goes without saying that type 2 diabetes is a huge threat. Diabetes UK estimates that around one in every 17 people has this health condition, although some cases will be undiagnosed. As though that weren’t troubling enough, the problem is growing. By the year 2025, it’s estimated that five million Britons will be diagnosed with the illness.

Changing your diet and lifestyle could play a role. Adding fruit, including apples, to your diet could be one way to ward off this condition and protect your greater health. The results from a series of longitudinal studies suggested that those who ate higher amounts of fruit were less likely to develop type 2 diabetes at some point during their life.

4. Reduced risk of cancer for women

Leading a healthy lifestyle could give you better odds when it comes to the risk of developing cancer. The latest research suggests that including apples in your diet could lead to a lower risk level. One report notes that this theory could be particularly true when we’re talking about lung cancer in women.

As part of the Nurses’ Health Study and the Health Professionals’ follow-up study, the fruit consumption of thousands of men and women was taken into consideration. The results found that women who consumed at least one apple per day were less likely to develop lung cancer. However, the same results were not found in the male participants.

5. Keep teeth healthy

Could an apple a day keep the dentist away? The short answer is yes. While there are no dental cleansing benefits within the apple itself, biting into one of these things could make all the difference. The reason is that chewing and biting stimulate the saliva production in your mouth. That in itself helps to decrease the levels of harmful bacteria in your mouth and means that you can lower the risk of tooth decay.

Recipe: Celeriac and Apple Soup

Now that it’s finally getting a little cooler, it’s officially soup season! Yes, there’s nothing quite as warming or enticing as coming home and sipping a hot cup of nourishing soup. Rather than relying on the tinned options, why not make your own? Here’s a quick recipe that bursts with flavour and even includes an apple twist. Try it for yourself.


1 tbsp rapeseed oil

1 large white onion

2 cloves of garlic

2 sticks of celery

Few sprigs of rosemary

1 large head of celeriac

2 Granny Smith apples

Low-sodium veg stock

Pink Himalayan salt

Toasted pumpkin seeds



Step one: Prep your food

First up, it’s time to do some prepping. Peel and slice the onion. Peel and roughly chop the celeriac. Chop the rosemary. Slice the celery sticks. And peel the garlic cloves.

Step two: Heat things up

Put a large pan on the hob on a medium heat. Add oil, onion, celery, and garlic. Sweat until soft and translucent. Add the chopped celeriac and rosemary, and then sweat for a further two minutes.

Step three: Add some stock

Add the low-sodium vegetable stock and make sure it covers an inch above the contents of the pan. Put a lid on it and simmer until the celeriac is soft. Core the apples and grate into the pan.

Step four: Get blending!

Use a stick blender and blend until smooth. Finally, season your soup with a pinch of pink Himalayan salt and serve with toasted pumpkin seeds.

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Photo credit: Sheffield Organic Growers

Good news! We will be serving your favourite avocado on toast at our new 100% plant-based restaurant at Cutlery Works, Kelham Island. Follow Shed on Instagram and Facebook for the latest details and our launch date!


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