Nutrition Notes: An Apple a Day

An apple a day may indeed keep the doctor away! Apples are packed with fiber, vitamin C and potassium. Pectin in the fiber helps lower bad cholesterol levels and helps feel full longer. Antioxidants in apples help fight against certain cancers and may increase immunity. Apples do not contain sodium, fat or cholesterol, and are perfect to snack on. These juicy beauties come in varied colors including golden yellow, pink, red and green.

There are a variety of apples available in the market with unique tastes, textures and colors – some apples are perfect for using in salads, while some are perfect to make pies with. Click here to read about common varieties of apples and the best ways to enjoy them.

– Tip for keeping sliced apples from browning – squeeze some lemon juice on sliced apples to prevent them from turning brown.

Apples are used to make apple juice, cider, pies, applesauce, salads and many more interesting dishes. Applesauce is used to replace eggs in cakes and cookies.

I am sharing a recipe for a flavorful apple-cranberry relish that I use with burgers, in sandwiches and wraps and as a salad dressing.

Recipe: Apple Cranberry Relish

Preparation time: 30 minutes | Number of servings: 6-8

Ingredients:

– ¾ cup grated apple (sweet varieties like gala or Fuji are great)
– ½ cup fresh cranberries, minced
– 1 stalk celery, grated
– Juice and zest from 1 orange
– 1 tbsp sugar
– A dash of salt (optional)

Directions:

1. Mix all the ingredients together and refrigerate for 2 – 3 hours before use.
2. Left-over relish may be cooked for 10 – 15 minutes and used as a delicious glaze for meat or as a spread for breads and wraps.
3. For some added family fun, pick your own fresh and delicious apples from apple orchards near San Diego in Julian.

References:
1. http://bestapples.com/varieties-information/varieties/
2. Gerhauser C. Cancer Chemopreventive Potential of Apples, Apple Juice, and Apple Components. Planta Med 2008 Oct; 74(13):1608-24.