Does an apple-a-day really keep the doctor away?
As more is learned about nutrition, it seems there may be a lot of truth in this old saying. An apple is a good source of fiber, and provides a valuable source of vitamin C, several B vitamins, as well as potassium, iron, magnesium and phosphorous.
Here are some fun nutrition facts about apples:
- An apple provides about 5 grams of fiber. Peeling the apple removes half of the fiber.
- Most of the fiber in an apple is soluble fiber, which may help lower blood cholesterol levels.
- An apple provides one sixth of the RDA for vitamin C.
- An apple is an important source of potassium and magnesium, minerals that may help control high blood pressure.
- A medium apple contains only about 80 calories- not bad for all those nutrients.
Which apple should I buy?
While the Red Delicious is the most familiar apple, there are many other varieties of apples available. Here is a look at some new and different varieties of apples. Availability varies around the country.
- If you want an apple that works well as a snack, along with cooking and baking, try the fruity Gala.
- Looking for a deliciously sweet all-purpose apple? The Fuji apple is just that. It’s excellent sweet flavor, makes a tasty snack when eaten raw, and it adds flavor when chopped up in salads. It’s also ideal for baking and cooking, and is a favorite for making applesauce.
- The Braeburn is also dual purpose. It holds its shape during cooking and baking; additionally it is very tasty raw.
For the most perfect cooking apple, try the Granny Smith. It is the apple of choice for recipes specifying firm and tart.
- For salads and fruit trays, choose the Cortland, a crisp, tart apple that resists browning when cut.
- When 24 international apple researchers were polled as to what they considered the 10 best apple varieties in the world, the Jonagold apple was rated number one. It’s firm juicy flesh makes Jonagold a good all-purpose apple; its taste ranges from sweet to tart.
- Add an interesting twist to your next apple cobbler or salad by combining several apple varieties. The blend of different flavors and textures makes an exciting taste adventure.
10 ways to enjoy apples:
- Slice an apple very thin and use in place of jelly on a peanut butter sandwich.
- Chop an apple and add it to pancake or waffle batter.
- Grate apples into coleslaw.
- Dip apple wedges in low fat vanilla yogurt.
- Add shredded apple to a grilled cheese sandwich.
- Make Waldorf salad with apples, low-fat vanilla yogurt and walnuts.
- Add chopped apples to chicken or tuna salad.
- Add grated apples to meat loaf.
- Sprinkle chopped apples over low-fat vanilla ice cream and top with cinnamon.
- Add grated apples to macaroni and cheese before baking.
3 cups diced apples
1/3 cup nonfat Greek yogurt
1/3 cup dark seedless raisins
1/4 cup coarsely chopped pecans
1 Tbsp lemon juice
Toss diced apples in lemon juice. Combine remaining ingredients and chill for 2 hours before serving. Garnish with a little ground cinnamon.
2 Fuji apples, diced, unpeeled
1 cup sliced fresh mushrooms
1/2 cup onion
1/4 cup celery
1 tsp poultry seasoning
1/4 tsp thyme
1/4 tsp pepper
3 cups cooked brown rice
Lightly spray a nonstick skillet with cooking oil and heat over medium heat. Saute diced apples, mushrooms, onion and celery for about one minute. Add poultry seasoning, thyme and pepper. Stir in rice and heat through. Makes 6 servings.
Here is an apple glossary you can download now to get your employees, clients, students, and patients all trying more varieties of apples:
Here is a fun apple activity for kids:
Check out our balloons that promote fruit and vegetable awareness:
And see the Apple A Day Poster at NutritionEducationStore.com
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.