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Healthy You Archives |
Eating Healthy
Apples: Nature’s Take-along SnackA barrelful of benefits in each delicious bite
A wagonful of treats—Bailey, 4, of Germansville (also our cover girl) enjoys eating an apple every day—especially when it’s dipped in warm caramel coating. To keep fresh apple slices from browning, dip them in a mixture of one part lemon juice to three parts water. Click here for Applesauce recipe. Everyone’s heard the old adage, “An apple a day keeps the doctor away.” Is it true? “To a certain extent,” says registered dietitian Kathleen Hanuschak of Lehigh Valley Hospital and Health Network. “Apples pack a lot of health benefits, including lowering your risk for heart disease and cancer.” Most of the healing power of apples lies in the skin, which is rich in antioxidants. In particular, apple skin—more than most other fruits and vegetables— contains large amounts of quercetin, proven to prevent unstable oxygen molecules, or free radicals, from damaging cells. Such damage can lead to heart disease, type 2 diabetes and cancer. Apples are also a good source of both soluble and insoluble fiber. Soluble fiber lowers cholesterol and regulates the body’s use of sugar, while insoluble fiber helps prevent constipation. A single apple contains 15 percent of the recommended daily dose of fiber for adults. “Apples make a great snack for weight loss,” Hanuschak says. “A small apple only has about 80 calories, and the fiber fills you up so you don’t feel hungry.” Though your grocery store might carry a dozen different varieties (and there are literally thousands around the world), apples don’t vary much in nutritional content. The difference comes in sweetness, crispness, texture and bake-ability. “Just pick a variety that fits your needs,” Hanuschak says. “And be creative about how you use apples. They’re great in salads, cold or hot cereal, casseroles and lots of other dishes.” Want to Know More? For a healthy pie crust and a collection of apple recipes that will get you beyond apple pie, call 610-402-CARE or click here. Homemade Chunky ApplesauceEnjoy as is or with a little vanilla, cinnamon, ginger or cardamom
4 apples, preferably Rome Beauty, Golden Delicious, Granny Smith or Gala Peel, quarter and core the apples. Cut into 3/4-inch dice. Put apples, juice concentrate and water in a large saucepan. Bring to a simmer over moderate heat, cover and adjust heat to maintain a gentle simmer. Cook until apples are tender, about six minutes. Transfer mixture to a food processor and pulse to achieve desired consistency. Serve warm or cold. Tip: Apple varieties vary in their moisture content. If your sauce looks too wet, cook it with the lid off for a few minutes to evaporate excess moisture; if it looks too dry, add a few spoonfuls of water. Courtesy of Everyday Cooking With Dr. Dean Ornish
Serving size: 1/2 cup This page last updated 2/12/08 04:08 PM
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 September October 2007 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
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