Apples are a fruit that is always in season somewhere! But fall is when apples come into their own. Apples are known for their crunch, flavor and versatility rather than their nutrition! This popular fruit stores easily and travels well. Add to this the fact that it is naturally low in fat and sodium and is a great source of soluble and insoluble fiber and you have a heart-healthy package of good eating. Apples are more than convenient snacks, this is a fruit that can fit into meals and snack anytime of the day.
Since many apples are naturally sweet, little or no added sweetener is necessary for cooked or processed apple products such as applesauce or apple juice. This means the sugar listed on a label for such products is naturally occurring. Like most fruits, apples have virtually no fat and because they are a plant, no cholesterol. The real benefit is the dietary fiber. Apples contain a soluble fiber know as pectin. Soluble fiber is one of the nutrients that can help to lower blood cholesterol. In addition, fiber can help to control blood sugar by slowing down the way the body reacts. Thus eating an apple is a better choice than drinking a glass of juice if you have diabetes! And chomping on an apple takes some time ¿a factor important to give your body time to recognize you are eating!
Although small amounts of vitamin C are available naturally, this vitamin is often added to cut apples and juice. Adding vitamin C (or a food source of vitamin C such as citrus juice) enhances the nutrition and helps to preserve the color of apples. Apples are also a source of plant chemicals or phytonutrients ¿ found in the skin. Some of these are natural food pigments (colors) or anthocyanins that are thought to help the body cells be more resistant to damage. Add the benefit small amounts of calcium and you can see why apples are a nutrition bonus.
It is the size of the apple that determines the calories, and most of us opt for an apple the size of a tennis ball. One medium apple is about 80 calories with about 20 grams of carbohydrate and 4 grams of fiber.
Selecting and Handling Apples
- Look for unbroken skin, good color, and no soft brown spots. Apples should be firm to the touch and free of dents and bruises.
- Wash apples under running water before eating or peeling.
- Once cut or peeled, the exposed flesh will begin to darken. Brushing with citrus juice (such as lemon) will slow down the browning caused by the oxygen in the air.
- Apples will continue to ripen at room temperature.
- Once at peak ripeness, refrigerate apples or place in a cool dry part of the house and they will hold for several weeks. Remember grandma's root cellar?)
Serving Ideas
- Eat whole raw apple as a snack or for dessert, or try them with a slice of cheddar or blue cheese or sprinkled with brown sugar and cinnamon.
- Slice and use with dips or in salads. (Yogurt makes a great dip)
- Bake whole or peel and cut into slices for use in pies and cobblers.
- Sauté slices as an accompaniment to pork, poultry and other meats.
- Applesauce is a always good¿.just peel and cut apples into slices or chunks, add a little water, boil and simmer in a covered pot until apples are soft. Serve chunky or mash or puree. If desired, add sugar (brown is great) and other flavorings (cinnamon, allspice, lemon zest, vanilla) to taste. Serve hot or cold.
Trivia
- There are about 7000 known apple varieties in the world.
- The most common varieties sold in the U.S. are Red Delicious, Golden Delicious, Granny Smith, Gala, and McIntosh.
- Many areas have growing conditions that are right for apples, generally cooler climates. The Northeast and Pacific Northwest are the major U.S. providers with the states of Washington, New York Michigan and Pennsylvania being the largest producers.
- Most apples are picked in autumn. Australia is a source of apples for the U.S. in the spring since the seasons are reversed.
- Gala apples are a native of New Zealand but are now grown in the U.S.
- The skins of apples are sometimes coated with a substance that gives better keeping qualities. This is a food-safe substance.
Apple Varieties
Here are some varieties and suggestions for other uses such as consumed out-of-hand or cooked in pies or applesauce.
- Cortland — Good for eating raw and used in applesauce... not good for pies.
- Empire — Good for eating raw; crisp, juicy and mildly tart.
- Fuji — All purpose apple, good for eating raw as well as cooked. Suitable for baking, using in pies, making applesauce, or used in quick breads.
- Gala — Good for eating raw, sautéing, or slow baking.
- Golden Delicious — All-purpose apple, good for eating raw as well as cooked. Suitable for baking, using in pies, and for making applesauce.
- Granny Smith — Good for eating raw, sautéing, or baking; crisp texture with a tart flavor.
- Jonathan — Good for eating raw and suitable for baking pies and making applesauce. Not suitable for baking whole, because it loses its shape.
- McIntosh — Good raw or cooked; very juicy, slightly tart, very smooth skin; bruises easily.
- Red Delicious — Best eaten raw, and okay for applesauce; crisp texture, juicy with a sweet flavor.
- Red Rome — Best eaten cooked; good for baking, and holds its shape when baked whole.
- Stayman — All purpose apple, good for eating raw and cooked; juicy and mildly tart.
Taken from http://www.allaboutapples.com/facts.htm
The top fifteen apples varieties grown in the U.S. in 2003, accounting for 90% of the total apple production that year.
- Red Delicious
- Golden Delicious
- Gala
- Fuji
- Granny Smith
- McIntosh
- Rome
- Idared
- Jonathan
- Empire
- York
- Cortland
- Northern Spy
- Rhode Island Greening
- Stayman
Have a question for Judy about this article or need some healthy recipes?
Send her an e-mail at nutritionist@GiantEagle.com.
September 2009