An Apple a Day…

by Gabriella Patel on November 7, 2013

Apple picking and pumpkin carving scream FALL!  Apples are nutrient rich, inexpensive, and readily available.  If you’ve ever been to an apple orchard, you know how much fun picking a basket of delicious, healthy apples can be.  And if you haven’t, get pickin’!

In honor of apple season, learn about the many health benefits of this delicious fruit and about the different varieties of apples.  Plus, check out these top-rated apple recipes.

 

Health benefits of apples

 

Nutrient rich

Packed with fiber and only a modest amount of calories, apples are a filling and sweet snack. They are also a good source of immune-boosting vitamin C.

 

Help with weight management

Apples satisfy hunger for only a few calories, so it’s not surprising that they are part of a healthy diet that help to promotes weight loss.

 

Heart Health

Frequent apple eaters had a lower risk of strokes compared to non-apple eaters. Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels.

 

 

Apple Varieties

With so many varieties, it is hard to know which type of apple to choose.  Here is a list of the most common apple varieties and the best uses for each.

 

Braeburn

Taste: Sweet & tart

Use for: Snacking, salads, baking, sauces

 

Gala

Taste: Sweet

Use for: Snacking, salads

 

Golden Delicious

Taste: Mildly sweet

Use for: Snacking, salads, baking, sauces

 

Granny Smith

Taste: Tart

Use for: Snacking, salads, baking, sauces

 

Jonathan

Taste: Tart

Use for: Snacking, salads, baking, sauces

 

McIntosh

Taste: Tart & tangy

Use for: Snacking, salads, sauces

 

Pink Lady

Taste: Sweet & tart

Use for: Snacking, salads, baking, sauces

 

Red Delicious

Taste: Sweet

Use for: Snacking, salads

 

Now that you know which type of apples to use, here are some delicious recipes to try!

 

Maple-Cinnamon Applesauce

Ingredients

6 McIntosh or other tart apples, peeled and cut into 1-inch pieces

2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces

1/4 cup water

2 tablespoons pure maple syrup

1/2 teaspoon ground cinnamon

 

Directions

Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes. Mash the apples to the desired consistency and stir in maple syrup and cinnamon.

 

 

Apple Butter

 

Ingredients

1 cup packed brown sugar

1/2 cup honey

1/4 cup apple cider

1 tablespoon ground cinnamon

1/4 teaspoon ground cloves

1/8 teaspoon ground mace

10   medium apples, peeled and cut into large chunks (about 2 1/2 pounds)

 

Directions

Combine all ingredients in a 5-quart electric slow cooker. Cover and cook on low 10 hours or until apples are very tender.

Place a large fine-mesh sieve over a bowl; spoon one-third of apple mixture into sieve. Press mixture through sieve using the back of a spoon or ladle. Discard pulp. Repeat procedure with remaining apple mixture. Return apple mixture to slow cooker. Cook, uncovered, on high 1 1/2 hours or until mixture is thick, stirring occasionally. Spoon into a bowl; cover and chill up to a week.

Stovetop variation: Combine all ingredients in a Dutch oven. Cover and cook over medium-low heat 1 hour or until apples are very tender, stirring occasionally. Strain through a sieve as recipe instructs in Step 2. Return mixture to pan. Cook, uncovered, over medium-low heat 15 minutes or until thick, stirring frequently.

 

Note:

A mixture of apple varieties, rather than just one type, will produce apple butter with rich, complex flavor.

 

 

Whole-Wheat Apple Pancakes

Ingredients

1 cup low-fat buttermilk

3/4 cup nonfat milk

2 large eggs

1 tablespoon honey

1 medium apple, diced

3/4 cup all-purpose flour

3/4 cup whole-wheat four

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

 

Directions

Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover with plastic wrap; microwave on high until softened, about 2 minutes.

In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined.

Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I’ve always found such a greater level of health and well being because of the choices I’ve made to seek natural and organic products. I’ve taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I’ve seen most of where the problems come from is what we put in our bodies, and what we’re not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella’s favorite product is Diet 1234
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