Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Sept. 8, 2015

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Kathy Freston


We’re opening up this quarter’s Food for Life Society call to all of our members! Join us next week when Dr. Neal Barnard will be interviewing Kathy Freston live. On Wednesday, Sept. 9, call 888-461-2024 and enter code 7816737 at 8 p.m., eastern time.



Apples are rich in quercetin (a flavonoid). Adding foods high flavonoids may help inflammation, according to a study published in the American Journal of Clinical Nutrition. Researchers found people with high intakes of apples, strawberries, and pears saw lower levels of inflammation, compared with those eating diets low in flavonoid-rich foods.


Get Healthy Go Vegan cookbook by Neal Barnard

This week’s recipe comes from Dr. Barnard’s Get Healthy, Go Vegan Cookbook, so we’re offering you a 30% discount if you purchase it. When checking out, use code: GHGV.

Baked Apples in Phyllo Dough

Baked Apples in Phyllo Dough

Reminiscent of apple strudel, these phyllo packets contain all the juicy cooked apple flavor with very little fat. They make for a light dessert or a great sweet snack (perfect for Rosh Hashanah). Little known fact -- this recipe once won first place at an Applefest!

Serves 6


2 apples (Jonathan or Rome preferred, or your favorite variety)
1 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon ground cardamom
2 tablespoons agave nectar
2 tablespoons raisins
12 to 15 sheets phyllo dough


Preheat oven to 350 F. Have a nonstick muffin pan ready. Place apple slices in a mix bowl and set aside.

In a small bowl, combine cinnamon, allspice, and cardamom together. Add the agave nectar, stir and mix to form a loose paste. Pour over the apples and stir to coat well. Sprinkle in the raisins and divide the mixture into 6 portions.

Place two sheets of phyllo atop each other, cut in the middle with scissors to make four even sheets. Place the stack of four sheets in one of the muffin cups, press down gently into the cup. Place 1/6 of the apple mixture in the phyllo dough. Gather the sides together and loosely fold over the apples. Repeat with the remaining apples and phyllo for a total of six packages.

Bake in the oven for 25-30 minutes. Gently and carefully remove apples from pan. Cool slightly and serve.

Note: If the dough browns too fast in the oven, tent it loosely with an aluminum foil.

Per serving: Calories: 185 calories, 0.5 g fat, 0.1 g saturated fat, 2.4% calories from fat, 0 g cholesterol, 3.5 g protein, 42 g carbohydrate, 10.4 g sugar, 2.6 g fiber, 149mg sodium, 29mg calcium, 2 mg iron, 2.2 mcg vitamin C, 13 mcg beta-carotene, 0.1 mg vitamin E

Source: Get Healthy, Go Vegan by Dr. Neal Barnard and recipes by Robyn Webb

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
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Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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