Posts Tagged ‘apples’

Apples have a lot of nutritional value and benefits.  They are an excellent source of fiber, a good source of vitamin C, and loaded with antioxidants! 

Apples are a great source of fiber.  One medium apple with the skin contains 20% of your daily fiber needs.  Apples offer both soluble and insoluble fiber.  Insoluble fiber helps to promote the movement of materials through your digestive system.  Therefore it can help with those who struggle with constipation.  Soluble fiber helps to lower blood cholesterol and blood sugar.  It specifically lowers the “bad” cholesterol in the blood and helps to slow the absorption of sugar in the blood.  Therefore a high fiber diet can help to reduce the risk of developing type II diabetes.

Apples are packed with antioxidants which can help protect your body’s cells from damage.  One specific antioxidant apples contain is Quercetin.  Quercetin has been shown to fight heart disease, cancer, and even Alzheimer’s disease.  The peel of the apple contains the highest amount of antioxidants which is why it is so beneficial to eat apples in their whole fruit form opposed to as applesauce or juice. 

Apples are a good source of vitamin C, which is also an antioxidant that helps protect your body’s cells from damage and chronic diseases.  Vitamin C is very important for the body to form collagen in bones, cartilage, muscles, and blood vessels.  Vitamin C also helps aid the absorption of iron as well.  For example if you had a bowl of an iron-enriched cereal and added apples, it could help aid in the absorption of iron. 

Apple season is here!  Pick your own or buy your apples from your local farmer’s market.


Apple Yogurt

Makes 6 servings

2 medium apples (any color)

¼ cup crunchy granola

¼ cup raisins or dried fruit bits

1 ½ cups (12 ounces) vanilla yogurt


Core the apples.  Leave the skin on and cut into small pieces.  Mix all ingredients in a bowl.  Stir well and put ¼ cup of mixture into six individual serving cups.


Easy Baked Applesauce

Makes 8 Servings


5 tbsp. water

¼ cups packed brown sugar

2 tbsp. fresh lemon juice

1 tsp. ground cinnamon

4 pounds- apples, peeled, cored, and halved


Preheat oven to 375 degrees

Combine all ingredients in a large Dutch oven; toss to coat.  Cover and bake at 375 degrees for 1 hour and 15 minutes or until apples are tender, stirring once after 45 minutes.           


Recipe from: Cooking Light


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