A simple and sweet baked apple makes a healthy dessert

With apples nearing peak season, it's easy to want more than one a day regardless of any plans to see your doctor.

Apples - of which some 2,500 varieties are grown in the U.S. - are jammed with antioxidants and flavonoids, both considered important parts of a healthy diet. They also are an excellent source of pectin, a natural fibre.

This time of year, apples often are best enjoyed unadorned, straight from the tree. But cooked apples can be a real treat, too. Either way, try not to remove the skin, because that's the best source of the apple's pectin and other nutrients.

In this recipe, apples are combined with nutritious nuts and the flavours of orange and cinnamon to create warm and comforting baked apples filled with dates and pecans.

To toast the chopped pecans, which enhances their nuttiness, place them in a small, dry skillet and cook over medium-low heat, stirring constantly, until they are lightly browned and fragrant, three to five minutes.

This dessert would make a lovely addition to a Rosh Hashanah celebration, especially if drizzled with a touch of honey, which is traditionally served with apples to symbolize the hope for a sweet year to come. The honey could be added to the syrup (in place of or alongside the brown sugar) with which the apples are drizzled.

Baked Apples With Dates and Pecans

50 ml ( 1/4 cup) finely chopped toasted pecans

50 ml ( 1/4 cup) pitted and finely diced Medjool dates

Zest and juice of 1 orange

3 ml (3/4 tsp) cinnamon, divided

1 ml ( 1/4 tsp) salt

4 baking apples, such as Pink Lady, Pippin or McIntosh

15 ml (1 tbsp) butter, melted (optional)

500 ml (2 cups) unfiltered apple juice

30 ml (2 tbsp) brown sugar

10 ml (2 tsp) cornstarch

15 ml (1 tbsp) cool water

Heat oven to 180 C (350 F).

In a small bowl, stir together pecans, dates, orange zest and juice, 1 ml ( 1/4 tsp) of the cinnamon and salt.

Core apples, leaving 1 cm ( 1/2 inch) at the bottom, and peel top edges. Stuff apples with pecan filling, then brush tops with melted butter, if using.

Arrange apples in an 2-l (8-inch) square baking dish. Add apple juice to bottom of dish, then cover it tightly with foil. Bake until apples are tender (but not mushy) when pierced with a fork, 35 to 45 minutes.

Transfer apples to serving plates. If desired, place plated apples in oven (with heat turned off) to keep warm.

Transfer juices in baking dish to a small saucepan over medium. Simmer for 5 minutes or until reduced by half. Add brown sugar and remaining 2 ml ( 1/2 tsp) of cinnamon. Simmer, stirring constantly, until sugar is dissolved.

In a small glass, mix cornstarch and water. Add mixture to saucepan, then heat until thickened. Serve apples drizzled with thickened sauce.

Makes 4 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 308 calories, 76 calories from fat, 9 g fat (2 g saturated, 0 g trans fats), 8 mg cholesterol, 62 g carbohydrate, 2 g protein, 6 g fibre, 130 mg sodium.

Source: Recipe adapted from "The Cancer-Fighting Kitchen" by Rebecca Katz (Celestial Arts, 2009).