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  • Melissa Mathes

HEALTHY APPLES



Health benefits of the all mightyAPPLEApples are loaded with vitamin C. Almost half of an apple's vitamin C content is just under the skin, so it's a good idea to eat apples with their skins. Apples contain insoluble fiber, which provides bulk in the intestinal tract. The bulk holds water that cleanses and moves food quickly through the digestive system. In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which in turn helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in badLDL cholesterol, said study researcher Bahram H. Arjmandi, professor at and chair of the department of nutrition at Florida State University. Additionally, the women's levels ofgood HDL cholesterolincreased by about 4 percent, according to the study.

  • Delicious and crunchy apples are notable for their impressive list of phtytonutrients, and antioxidants..

  • Apples are rich in antioxidant phytonutrients flavonoids and polyphenolics. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin. Additionally, they are also high in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from harmful effects of free radicals.

  • Apples are high in vitamin C and beta-carotene. Consumption of foods rich in vitamin-C an anti-oxidant helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

  • Apples are full of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in energy metabolism as well as in various synthetic functions inside the human body.


  • Apples also carry small quantities of minerals like potassium, phosphorus, and calcium.

  • The American Institute for Cancer Research recommends eating lots of fruits and vegetables, including apples. The antioxidant content of apples ranks among the highest for fruits, and research shows that antioxidants help prevent cancer.

  Choose apples that are organic certified, conventional apples are sprayed heavily with pesticides, theoretically conventionally farmed apples when washed are safe. I suggest you don’t even worry about the chemicals in your system when you choose organic. Then there are no worries and you support farmers who are trying to protect the environment



Apple Pear Oatmeal Smoothie

Ingredients

½ cup old-fashioned oats 1 cup plain Greek yogurt 1 medium apple, cored and chopped 1 medium pear, cored and chopped ¼ cup fat free or 1% milk, or almond ¼ tsp. ground cinnamon Pinch of ground nutmeg ¼ tsp. pure vanilla extract 1 cup ice cubes

Directions

Place oats in blender. Process until finely chopped. Add the rest of the ingredients, starting with just ¼ cup of milk. Puree until smooth, about 2 minutes, adding more milk by the tablespoon as needed to reach desired consistency. Top with a sprinkle of cinnamon, if desired.


Baked Apples with Oatmeal

Ingredients

4 apples 1 cup rolled oats 1/4 cup brown sugar 1 teaspoon ground cinnamon 2 tbsp butter Add all ingredients to list

Directions

Preheat oven to 350 degrees F (175 degrees C). Core each apple making a large well in the center and arrange apples on a rimmed baking sheet. Mix oats, brown sugar, and cinnamon together in a bowl; cut in butter until evenly combined. Spoon 1/4 of the oat mixture into each apple. Bake in the preheated oven until apples are tender and filling is bubbling about 30minutes


Apple Breakfast Mess

INGREDIENTS

2 granny smith apples, peeled and cut into cubes ½ tbsp coconut oil, melted 1 tbsp brown sugar ½ tsp cinnamon 1 cup 2% Daisy Cottage Cheese optional: walnuts and honey for serving

INSTRUCTIONS

Stir together the apples, coconut oil, brown sugar, and cinnamon in a medium-sized microwavable bowl. Microwave for 2-2:30 minutes or until apples are soft. Stir to mix the flavors and serve with the cottage cheese and top with chopped walnuts and a drizzle of honey. Enjoy! NUTRITION INFORMATION Serving size: ½ recipe Calories: 208 Fat: 6.1g Saturated fat: 4.5g Carbohydrates: 29.1gSugar: 24g Sodium: 362mg Fiber: 3.3g Protein: 14.3g Cholesterol: 10minutes


Apple Oatmeal Muffins

Ingredients

1 cup (120 g) whole wheat pastry flour* 1 cup (80 g) old fashioned rolled oats** 1 1/2 tsp baking powder 1/2 tsp baking soda 1 tsp ground cinnamon pinch of salt 1 large egg 1 cup (225 g) plain Greek yogurt 1/2 cup (120 ml) unsweetened applesauce 1/4 cup (50 g) brown sugar 1 tsp vanilla extract 1 medium-sized apple (120 g), peeled, cored, and grated 1/2 cup (80 g) raisins

Directions

Preheat your oven to 350F (176C) and prepare a muffin pan by spraying the cavities with cooking spray or lining them with paper liners. Set aside. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside. Lightly beat the egg in a separate bowl. Whisk in the yogurt, applesauce, brown sugar, vanilla, and grated apple, stirring until well-combined. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Fold in the raisins. Divide the batter evenly among the 12 muffin cups, filling them almost to the top. Add a sprinkle of oats if desired. Bake the muffins for 20-22 minutes, or until top is firm to the touch and toothpick inserted into the center comes out clean. Allow the muffins to cool in pan for ~10 minutes before transferring to a wire rack to cool completely. Store them in an air-tight container for up to 5 days, or freeze them for up to 3 months. Notes * You can also use a mix of all-purpose and whole wheat. I'd suggest 1/2 cup (60 g) of AP and 1/2 cup (60 g) of whole wheat. ** Do not use quick oats. They are too fine and will dry out the muffins too much.


Apple Oatmeal Cups

INGREDIENTS

3 cups (300 grams) old-fashioned rolled oats 1 teaspoon baking powder 1 and ½ teaspoons ground cinnamon ¼ teaspoon salt 1 cup milk (almond or regular dairy milk work well) 2 large eggs ½ cup pure maple syrup 1 teaspoon vanilla extract 1 medium Granny Smith apple, peeled, cored, and chopped (about 1 cup)

Instructions

Preheat oven to 350°F. Spray a 12-count muffin pan very well with non-stick cooking spray and set aside. Add the oats, baking powder, cinnamon, and salt to a large mixing bowl and mix until well combined. In a separate mixing bowl, whisk together the milk, eggs, maple syrup, and vanilla extract until fully combined. Add the dry ingredients into the wet ingredients and mix until well combined. Add the chopped apple and gently mix it in. Evenly distribute the mixture between all 12 cavities in the prepared muffin pan. Bake at 350°F for 25-27 minutes, or until the tops of the oatmeal cups are lightly golden brown and firm. Remove from the oven and allow to cool in the pan for about 5-10 minutes, then remove the oatmeal cups and transfer to a wire rack to finish cooling.

Ingredients

1/2 cup chopped apples 2 tbsp shredded cheddar cheese 1 tbsp Italian style bread crumbs 1 lb boneless skinless chicken breasts 1 tbsp unsalted butter 1/4 cup white wine 1 1/2 tsp cornstarch 1 tbsp chopped fresh parsley

Directions

In mixing bowl, combine apple, cheese, and bread crumbs. Set aside. Pound chicken breasts between sheets of plastic wrap to flatten to 1/4" thickness. Divide apple mixture between chicken breasts and roll up each breast. Secure with toothpicks. In 10" skillet over medium heat, melt butter. Add stuffed chicken breasts and cook until just browned, turning several times. Add wine and 1/4 cup water. Reduce heat, cover and simmer 15 - 20 minutes, until internal temperature reaches 165°F. Transfer chicken to serving platter. In skillet, combine 1 tablespoon water and cornstarch. Stir into juices in pan, cook and stir until thickened. Pour over chicken and garnish with parsley. Serve.


Apple Fennel Salad and Arugula

INGREDIENTS

1/2 cup unfiltered apple cider or apple juice 3 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar 1 teaspoon honey 1 large Granny Smith apple, quartered, cored, thinly sliced 1 medium-size fresh fennel bulb, trimmed, thinly sliced 2 cups arugula (about 3 ounces) 1/2 cup pecans (about 2 ounces), toasted

PREPARATION

Whisk first 4 ingredients in medium bowl to blend; season dressing with salt and pepper. Combine apple, fennel and arugula in large bowl. Toss with enough dressing to coat. Mound salad on 4 plates; sprinkle with pecans. Calories262 Carbohydrates19 g(6%) Fat21 g(32%) Protein3 g(6%) Saturated Fat2 g(12%) Sodium39 mg(2%) Polyunsaturated Fat4 g Fiber5 g(20%) Monounsaturated Fat13 g

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Melissa

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