Apple & Cherry Maple Strudel

HomeClinics & ProgramsELLICSR KitchenApple & Cherry Maple Strudel

Skill Level	Easy

Preparation Time	10 minutes	Total Time	30 minutes
Servings	12	Cost Per Serving	$0.41

4	Apples (your favourite baking apple), peeled, core removed, and roughly chopped
1 tsp	Lemon Juice
3 tbsp	Maple Syrup
1 tsp	Cinnamon
1 cup	Frozen Cherries (or fresh when in season)
5	Phyllo Sheets
2 tsp	Grape Seed Oil

Preheat the Oven to 375 degrees F.
Add maple syrup to a small sauté pan over medium heat. Once it begins to bubble add your apples, lemon juice and cinnamon. Combine well.
Cook the apples for about 10 minutes until softened. Combine with cherries.
Using a brush, spread some of the grape seed oil onto one sheet of phyllo. Add a sheet of phyllo on top and brush with some more grape seed oil, layer like this for all 5 sheets. Using a knife, cut into 12 squares.
Put each square into a muffin tin and pour about 2 tbsp of the apple and cherry mixture into the phyllo pocket. Fold the excess phyllo in on itself to cover. Brush with a little maple syrup on top and bake in the oven for about 15 minutes or until golden brown.
Once cooled, flip the muffin tray over onto a cutting board to remove strudels.

PDF link to nutrition facts for Apple & Cherry Maple Strudel

The Glycemic Index is a tool that provides information on the effect that foods containing carbohydrates will have on blood sugar. This is important to know because foods that raise your blood sugar too quickly can cause a blood sugar and energy crash later in the day. This can result in poor concentration and energy levels, and may lead to overeating. Foods that promote this high blood sugar response also raise insulin levels, which can increase the risk of developing type 2 diabetes. Recently, researchers have started investigating insulin to see if it plays a role in the development of breast cancer.
The glycemic index of pure maple syrup is low (rated a 54 on the Glycemic Index, a similar value as plain oatmeal). Be sure to check the label to make sure that you are buying pure maple syrup and not a version that has been blended with corn syrup. The blended products can have as little as 3% real maple syrup and an average Glycemic Index of 127 (high GI).
Even though maple syrup has nutritional benefits from minerals and antioxidants, it is still a form of sugar. It is important to remember that it is a concentrated source of calories which can add up fast if you are trying to lose weight or avoid gaining weight – one tablespoon provides 50 calories. As with any sweetener, use small amounts.