Fall is here and so are the apples! Apples are in season from late summer to early winter. Many varieties are available year round because they have been in cold storage or imported.
There are about 2,500 known varieties of apples grown in the US. The top states that grow apples are, WA, NY, MI, CA, PA, & VA. Washington state produces more apples than any other state in the U.S.. On average in U.S., we eat about 19 pounds of fresh apples a year — which amounts to only one apple per week. Of course eating one fresh apple is always good for you, but to get the full nutritional benefits you should eat at least one fresh apple every day. Apples are wonderful for hydration. They are made up of approximately 83% water. The average small apple has only 60 calories. Approximately, 15% of an apple consists of carbohydrates from sugar and fiber. It is important to remember that this is natural, unprocessed sugar that will not cause the blood sugar spikes as refined white sugar can. Fiber is perhaps the most important nutrient that apples provide. A small apple contains approximately 3 to 5 grams of fiber. However, most of the fiber is located in the fruit's skin. So, peeling an apple will remove most of this important nutrient. Remember, fiber fills you up, along with an apple's high water content - making the apple a filling, healthy snack.
Many recent studies show apples may provide a "whole-body" health benefit. Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma and a potential decreased risk of cancer and heart disease. In addition to fiber, apples are loaded with antioxidants that are associated with lowering bad cholesterol levels. Apples also contain flavonoids and phytochemicals that may help protect organs like the lungs and colon. They are also a good source of boron, which is associated with improved bone density and a stronger heart. Apples also protect the heart by their high folic acid content. Nutritionally, whole apples are a much better choice than apple juice. Whole apples are richer in fiber and the process of juicing seem to reduce the nutrient concentrations found in the whole fruit
Dentists also promote eating apples as a method of preventing tooth decay. Apples have nutrients known as tannins that can protect against plaque and gum disease. Also, eating a water-rich, solid fruit can help clean away bacteria from teeth. Chewing an apple helps stimulate the production of saliva. Saliva kills bacteria and helps prevent tooth decay.
To sum up, apples are one of the best foods a person can eat. Their nutrition facts are quite impressive, and apples should be a part of any healthy diet. They are sweet, crunchy, delicious and extremely healthy.
The “CORE” Facts/Tips:
- Choose organically grown apples whenever possible to avoid peeling the skin. Eat apples unpeeled. Two-thirds of the fiber and most antioxidants are found in the peel.
- Buy apples that are bruise-free and firm to the touch. Bruised apples can decay quickly. “One bad apple spoils the whole bunch”!
- Unbruised apples, handled and stored well, have a storage life of 90 days, and often more!
- Two pounds of apples make one 9-inch pie.
- Apples are sometimes called "nature's toothbrush," They help clean the teeth and massage the gums.
- Apples float because 25 percent of an apple's volume is air.
- Apples ripen six to 10 times faster at room temperature than if they are refrigerated. For optimal storage, apples should be kept in a plastic bag in the refrigerator. (Storing them in a plastic bag prevents the ripening of other produce items nearby.)
- It takes about 36 apples to create one gallon of apple cider.
- To aid in the prevention of browning peeled apples, place in a mixture of 50/50 water and lemon juice
- Add diced apples to fruit or green salads.
- Make a quick apple salsa for use over chicken or pork. Diced apples, chopped pepper, onions and lime juice – salt/pepper to taste.
- Sliced apples and peanut butter make a perfect snack.
- Sliced apples (either alone or with other fruits) and cheese make an ideal dessert
- Use Honeycrisp, Cortland, Golden Delicious, Gala, Newtown Pippin and Granny Smith apples for pies and other desserts.
- Use Newton Pippin and Granny Smith varieties, which are more tart, in savory dishes.
- Jonathans are good for making applesauce because they are tart, yet sweet.
Savory Onion and Apple Tart
Source: US Apple Association
- 2 tablespoons olive oil
- 6 medium onions, thinly sliced (about 8 cups)
- 2 medium apples, cored and thinly sliced (about 3 cups), divided
- 1 can (13.8 ounces) refrigerated pizza dough (such as Pillsbury)*
- 1/2 cup crumbled goat or feta cheese
- 2 tablespoons chopped fresh thyme or 2 teaspoons dry thyme
Preheat oven to 425 F. In large, nonstick skillet, over medium-low heat, heat oil. Add onions and half of the apples; cook, stirring occasionally, until very soft and begin to caramelize, about 25 minutes (mixture will appear to "melt "and become spreadable). Meanwhile, coat baking sheet with non-stick spray. Press dough into rectangle on baking sheet. Prick dough all over with fork tines to prevent bubbling. Bake until lightly brown, about 10 minutes; remove from oven. Spread apple-onion mixture over dough; sprinkle with cheese. Just before serving, top with thyme and remaining sliced apples; broil on high until apples begin to wilt, about 1 minute. Cut into squares and serve.
*Substitute large prepared baked pizza crust (such as Boboli) for the refrigerated pizza dough; omit baking crust.
Autumn in New England Salad
Source: Chef Silvia
Ingredients (Serves two)
- I Boston lettuce--washed, dried, torn into bite sized pieces (or you can use mixed field greens)
- 1 squash--cut in half (vertically)
- 1 apple (honey crisp is great but any crisp apple of your choice)-thinly sliced
- ½ cup goat cheese--room temp (or you can use brie)
- ½ cup chopped walnuts
Preparation
In a 375 degree oven:
Place squash in a shallow roasting pan with about an inch of water
Cook between 45-60 minutes or until soft but still firm (like al dente pasta)
Remove from the oven, cool slightly, remove skin and cut into slices, like an orange.
In the meantime:
Make the dressing by using 1 part balsamic vinegar with three parts extra virgin olive oil. Add a tablespoon or so of freshly grated ginger, along with a clove of freshly grated garlic. Season with salt and fresh ground pepper and whisk, incorporating all ingredients.
Toss salad greens with the vinaigrette and place in a large bowl (preferably something beautiful). Top with the apple slices, the squash, the cheese (place a dollop or so over the warm squash) and sprinkle with the nuts.
MICROWAVE BAKED APPLES
- 2 lg. baking apples
- 2 tsp. soft butter
- 4 tsp. brown sugar
- 1/2 tsp. cinnamon
- Handful raisins, chopped nuts
- 2 tbsp. water
- 1 tbsp. honey
Core apples. Place apples in microwave dish. Melt butter in small bowl on maximum power for 12 seconds. Stir in sugar, cinnamon and raisins, nuts. Fill each apple with mixture, drizzle honey on top of apples, add water to dish. Cook, covered with plastic wrap on High for 4 to 5 minutes. Let stand for a few minutes prior to eating.
Apple Recipes – Appetizers, Main courses, side dishes and desserts:
Apple Country
US Apple
FamilyFun Apples
