Apple Sandwiches –

By: Dorine Lam, RDN, MS, MPH

Raisins are loaded with insoluble fiber, a type of fiber that helps stimulate digestion, ease constipation, increase feelings of satiety, and help keep blood sugar levels stable.

There is more than a grain of truth to the old adage that an apple a day keeps the doctor away. Apples are one of the best sources of pectin, a specific type of fiber that has been shown to help remove toxins, heavy metals, and excess cholesterol from the body. They are also a good source of both vitamin C and quercetin, which boosts the immune system and helps you fight off illness.

Apples may also help improve memory and cognitive function. A recent study found that mice who were fed apples had higher levels of acetylcholine and performed better in maze tests than a control group that was fed a conventional diet.

Raisins and apples are a good source of natural sugars that can give you a little extra energy. They are also an excellent source of soothing tryptophan, to help you get a good night’s sleep.

Raisins are packed with antioxidants, including resveratrol. Raisins also contain iron and compounds known to have blood purifying properties. This adds up to a powerful combination that keeps your skin healthy and clear, and gives you a beautiful glow, while the B vitamins and iron in raisins keep your hair shiny and healthy.

Raisins and sunflower seeds are both high in magnesium, which plays a critical role in hundreds of biological processes. Among other functions, magnesium soothes the nervous system by blocking calcium from activating the nerve cells. This action can help reduce muscle spasms, restless legs, and migraines in some who suffer from these conditions. Magnesium is also a known mood stabilizer and was used a century ago to treat depression and anxiety. It is still used by homeopaths to support mental health. Unfortunately, magnesium deficiency is very common, even in those who eat a healthy diet, because modern farming practices leave the soil depleted.

Sunflower seeds and sunflower butter are good sources of both vitamin E and selenium. Vitamin E lowers inflammation. Selenium is a mineral that helps increase the power of vitamin E and supports a healthy thyroid.

Together, varying ingredients provide a wide spectrum of health boosting effects. Combined together, they are a convenient and powerful addition to a healthy diet. Foods and recipes such as these are particularly important when planning a diet during adrenal fatigue recovery. In such cases, the body is already highly stressed and on alert to overreact to any stressor. A proper diet helps out by delivering nutritional support to gently ease the body back from the brink, without introducing refined carbohydrates, toxins, or other processed material into the body which can cause further stress reactions that exacerbate the situation and worsen adrenal fatigue.

Apple SandwichesIngredients:

  • 1 large organic apple
  • ½ tsp. Sea salt dissolved in 1 cup water
  • 5 tsp. Organic sunflower butter
  • 5 tsp. organic raisins
  • 5 tsp. Shelled organic sunflower seeds (optional)
  • 5 tsp. granola (optional)


  1. Core apple and slice horizontally into 1-2 inch slices. Alternate method: slice the apples first, then cut the core out of each slice with a paring knife or small cookie cutter.
  2. Dip the apple slices in the cup of salt water or squirt them with lemon juice to prevent browning.
  3. Spread sunflower butter on all the apple slices.
  4. Sprinkle raisins, granola, and sunflower seeds on half the apple slices.
  5. Make sandwiches by placing the rest of the apple slices, spread side down, onto the ones with raisins, granola, and sunflower seeds.

Note: You can also make these sandwiches open face by sprinkling raisins, granola, and sunflower seeds on all slices.

Apple Sandwiches