Nutrition

An Apple a Day

Screen Shot 2013-10-09 at 2.54.56 PMWe’ve all heard the famous expression, “An apple a day can keep the doctor away,” but is it actually true? In fact, yes! Apples, especially their skins, have vital nutrients that our bodies need.

Apples contain the good carbs needed for healthy brain function. One medium apple contains 22g of carbohydrates, and 4.4g of your daily recommended 20g of fiber, which helps keep you fuller longer and lowers your risk of developing chronic diseases like diabetes and heart disease.

At only 80 calories per medium apple, the fruit is fat-free, sodium-free, cholesterol-free, and full of vitamin C, which is responsible for the growth and repair of all body tissues and the health of the mouth. But make sure you’re eating the skin! The skin has six times more antioxidant and anti-inflammatory power than the meat of the apple. The antioxidant is called quercetin. Quercetin has anti-inflammatory properties that reduce the risk of developing certain cancers, diabetes, heart disease, and Alzheimer’s disease which, in recent studies, are all being linked to inflammation in the body because of excess adipose (fat) tissue surrounding vital organs.

Eating the right apples: Picking the right apple will increase the effectiveness of its vitamin C and quercetin content in your body. Pick dark-skinned apples with the stem still attached and smell them. You should be able to smell the freshness. Most apples can stay fresh for up to three weeks in your refrigerator.

Apple picking locations: Apple picking is a fall favorite and tons of fun to do with friends. Two great local places visit are Abbott Farms in Baldwinsville and Chuck Hafner’s Farmer’s Market in North Syracuse.

Mini Apple Pie Recipe 

Apple pie is a classic fall desert, but most recipes contain enormous amounts of sugar and butter. Follow these instructions to make a mini apple pie that is bound to satisfy your craving.

Prep time: 10 min., cook time: 15-20 min., or until golden brown

 Ingredients:

– 4 medium apples

-1 tbsp cinnamon

-1/2 cup & 2 tbsp melted margarine

-10 packets of Stevia in the raw

-1 tube of Pillsbury Reduced Fat Crescents

Directions: Dice apples into chunks, about 15 chunks per apple. Combine cinnamon, 1/2 cup margarine, and Stevia in a bowl. Mix together. Unfold each crescent roll and place them on a baking sheet. Spoon apple mix from bowl onto each crescent roll. Stretch each point of crescent roll and connect them to each other, creating a mold to cover and hold the apple filling. Brush each mini apple pie with the 2 tbsp margarine. Bake for 15-20 minutes or until golden brown and let cool for 10 minutes. Enjoy!

By Marisa Malanga

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2 thoughts on “An Apple a Day

  1. I enjoyed the blog with informative healthy tidbits. I made the apple pie, soo delicious. I can not wait for additional blogs. Thank you a new Colorado fan

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