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HEALTHY TO THE CORE
Nothing
captures the essence of Fall better than a freshly picked apple. The
scents of warm apple cider, applesauce and apple pie complement the
chilly air. The crisp bite of a raw apple echoes the crunch of dry
leaves underfoot. And the colorful variety of apples reflects the many
colors of fall: Red Delicious, Ginger Gold, green Granny Smith.
What's the Appeal?
Like all fruits and vegetables, apples
contain no fat, sodium or cholesterol. A medium apple has only 80
calories, yet it provides an impressive five grams of fiber. (The
Recommended Daily Value for fiber is 25-35 grams.) You'll get the most
fiber if you eat the whole apple, from peel to core.
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Apples
also contain a powerful flavonoid (a substance found naturally in plant
foods) called quercetin. Like other flavonoids, quercetin has
antioxidant properties, which help protect against diseases like cancer.
Other good sources of quercetin include onions and green and black tea. |
Apple Advice
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Choose firm apples with no bruises
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Handle apples carefully to avoid
bruising
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Refrigerate apples to keep them fresh
longer
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Store apples in a ventilated plastic
bag; keep away from foods with strong odors
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Wash apples before using to rinse off
dirt and pesticides
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Coat apple slices with lemon, orange
or apple juice to prevent browning
 Whether
you pick-your-own apples or buy them from the farmers' market nearest
you or even in the produce aisle of your best food store, apples are a
perfect "anytime" food.
Dip apple wedges in nonfat yogurt as part of a quick,
healthy breakfast. A whole apple makes a perfect portable snack. Slice
apples onto a sandwich; stir them into stuffing; chop them into a salad;
or bake them stuffed with raisins and a spoonful of brown sugar for a
sweet/savory dessert and top with a dollop of yogurt.
Apple Spice Bread
A mixture of white and whole wheat flour
adds fiber to this tasty quick bread.
| Cooking Spray |
|
| 2 |
medium Granny Smith apples (about 2 cups grated) |
| 3 tablespoons |
fresh lemon juice |
| 1 cup |
all purpose flour |
| 1 cup |
whole wheat flour |
| 2 teaspoons |
baking powder |
| 1½ teaspoons |
ground cinnamon |
| ½ teaspoon |
allspice |
| ¼ teaspoon |
salt |
| ¾ cup |
packed light brown sugar |
| 3 tablespoons |
canola oil |
| 1 |
egg, lightly beaten |
| 1 teaspoon |
vanilla extract |
| Pinch |
freshly grated nutmeg |
Preheat oven to 350 degrees F. Coat a
9-inch loaf pan with cooking spray. Peel and grate apples. Toss with
lemon juice to prevent browning. In a large bowl, combine flours, baking
powder, cinnamon, allspice and salt. Mix well. Make well in center and
set aside. In a medium bowl, combine apples, brown sugar, canola oil,
egg and vanilla. Mix well. Add mixture to dry ingredients and mix until
just blended. Transfer batter to prepared loaf pan. Bake for 1 hour,
until a wooden pick inserted near the center comes out almost clean.
Allow the Apple Spice Bread to cool in the pan on a wire rack for about
15 minutes. Then remove from pan and let cool completely before serving.
Yield: 10 servings. Per serving:
206 calories, 38 grams carbohydrates, 2 grams dietary fiber; 5 grams
total fat (<1 gram saturated fat); 4 grams protein, 170 mg sodium.
Information courtesy of
American Institute for Cancer Research Newsletter,
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