With fall just around the corner, our minds start drifting towards bonfires and hot apple cider. Apples are a favorite for many people. In fact, Americans consume 44 pounds of apples per person, each year. We are lucky to have so many orchards right here in Minnesota. A fun fall activity is to visit an orchard and pick your own apples. Whether you purchase them from an orchard, the local farmers market, the grocery store, or have your own apple trees, they are a great fall treat which lasts throughout the year.
Apples are very versatile. They are tasty eaten raw, cooked or used in baking. They can be used in countless ways – baked and sliced into pancakes, cubed in fruit salad or on a green salad, served with peanut butter or cheese (great snack!), baked, paired with pork or made into apple pie or apple crisp.
There are hundreds of varieties of apples available and each one is unique. Most of us have a favorite, whether it be tart and crunchy, sweet and juicy or something in between. Enjoy them your way!
Apples are also very nutritious. A large apple has 115 calories, five grams of fiber and is a good source of vitamin C and contains no fat or sodium. All varieties are a natural source of health-promoting phytonutrients, including antioxidants which have been linked to disease prevention. To get the full nutritional benefits, leave the skin on as this is where two-thirds of the fiber and beneficial antioxidants are found.
Recent research has linked apples to an impressive range of health benefits including:
Reduced cancer risk. Studies show that apples may provide protection against certain types of cancer such as oral, esophageal, larynx, lung, colon, breast, ovary and prostate. This protective effect may be due to apples rich content of phytonutrients.
Heart health. In one study apple consumption reduced the risk of dying from heart disease by 19-43 percent. In a study by Ohio State University of healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by an average of 40 percent blood levels of LDLlow density lipoprotein or “bad cholesterol.”
Lung health. A study out of London reports that people who ate at least two apples a week had a 22-32 percent lower risk of developing asthma than people who ate fewer apples. In one study, women who reported eating apples during pregnancy reduced the risk of asthma and wheezing in their child at age five.
Brain power. A growing body of evidence suggests that eating apples and drinking apple juice can be beneficial when it comes to improving brain health and diminishing symptoms of Alzheimer’s disease. A study of people with moderate to severe Alzheimer’s disease found that
drinking eight ounces of apple juice daily resulted in a 27 percent improvement in behavioral and mood related symptoms. Gut health. Apples contain pectin, a fiber-like substance found in the cell walls of plants. The “good” bacteria in the intestines like to feed on apple pectin which allows them to reproduce and thrive while providing disease protection. A pples may also reduce the risk of Type 2 diabetes and metabolic syndrome, improve immunity and promote weight loss.
Apple Chicken Stir Fry
• 1 lb. cubed boneless, skinless,
• 1/2 c. onion, vertically sliced
• 1 3/4 c. (3-4 medium) carrots,
• 1 1/2 tsp.canola oil
• 1 tsp. dried basil, crushed
• 1 c. fresh or frozen pea pods
• 1 Tbsp. water
• 1 medium baking apple, cored and
• 1 Tbsp.canola oil
• 2 c. cooked brown rice
Stir-fry cubed chicken in 1 tablespoon oil in a non-stick skillet until lightly browned and cooked. Remove from skillet. Stir-fry onion, carrots and basil in oil in the same skillet until carrots are tender. Stir in pea pods and water, stir-fry 2 minutes. Remove from heat; stir in apple. Add chicken, serve hot over cooked rice.
Nutritional Information for 1/4 of recipe: Calories: 330 Protein: 30 g
Carbohydrates: 30 g Total fat: 8 g Saturated fat: 1 g Fiber: 5 g Sodium: 115 mg
Teresa Farrell is a registered and licensed dietician at Essentia Health.
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