An Apple A Day

Apples and Your Health
Have you ever wondered where the expression, “An apple a day keeps the doctor away,” came from? According to food historians, it came from the old English adage, “ To eat an apple before going to bed, will make the doctor beg his bread.”

One medium apples contains about 80 to 100 calories and 5 grams of fiber, more than you get from a slice of most whole grain breads. Apples contain soluble fiber, which is less irritating than the insoluble fiber found in wheat.

Two-thirds of the fiber in an apple is found in the skin, along with some of the antioxidants, which protect our tissues and cells from damaging free radicals, prevent premature aging, and reduce the risk of developing many diseases.

Apples are a great source of tannins, substances that helps prevent UTIs (urinary tract infections) and may reduce the risk of developing heart disease and periodontal (gum) disease.

Women who eat apples while pregnant may protect their child from developing asthma and related symptoms, say the authors of a recent study.

Apples are rich in flavonoids, a class of antioxidant. Apples are rich in one particular flavonoid known as quercetin, an antioxidant-like compound also found 
in onions and red wine. You won’t get pulled over for eating apples, so you can enjoy it any time, any where, without requiring a dedicated driver.

Apple Trivia:
You’ve bobbed for apples, right? Have you ever wondered why apples float? Air makes up 25 percent of an apple's volume.

Archeologists have found evidence that humans have been enjoying apples since at least 6500 B.C. Charred apples have been found in prehistoric dwellings in Switzerland.

Did you know the crabapple is the only apple native to North America? The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony.

Apples belong to the rose family.

Apples are the second most valuable fruit grown in the United States after oranges. They’re grown in 50 states, but grown commercially in 36 states.

The top apple producing states include Washington, New York, Michigan, Pennsylvania, California and Virginia.

The world's top apple producers include China, United States, Turkey, Poland and Italy.

2500 varieties of apples are grown in the U.S., yet only 100 varieties are grown commercially. 7500 varieties are grown world wide.

I love apples
In the fall and winter I often eat one every day or at least four times a week. One of my favorite snacks consists of a sliced tart-sweet apple slathered with peanut butter. I like to add sliced apples to green salads with raisins or cranberries and a fruity vinaigrette or to a chicken waldorf salad. Sometimes I make them into an apple sauce that rivals bottled brands, or a stewed apple compote that tastes divine sprinkled with chopped toasted nuts or a slightly sweet nut butter sauce. I’ve made, dried apples chips and fruit roll ups for gifts. I also like baked stuffed apples. The recipe below comes from my previous book, The Garden of Eating. This is a great recipe for the holidays.

Baked Apples with Date-Nut Filling

Prep: 30 minutes/ Cooking: 1 hour/ Yield: 9 servings

You don’t need butter or brown sugar to make irresistible baked apples. This dessert tastes wonderful warm or close to room temperature and the leftovers keep in the fridge for up to 5 days. Note: Use eating apples rather than cooking apples; they hold their shape without collapsing into a puddle of apple sauce.

Filling:
1/3 cup packed, dried, sulfite free raisins
1/3 cup packed, dried, pitted dates
1/3 cup unsalted, unsweetened almond or cashew butter or non-hydrogenated peanut butter
1/4 cup frozen orange juice concentrate (do not thaw)
1 teaspoon pure vanilla or maple extract (preferably non-alcoholic)
1 1/4 teaspoons apple pie spice or pumpkin pie spice

Apples:
9 small to medium size tart-sweet apples (5 to 6 ounces each): 
Early Gold, Ginger Gold, Braeburn, gala, Fuji, Pink Lady, Sundowner, or Cortland
1/3 cup filtered water or apple juice

1.  Preheat oven to 375˚ F. Mince dried fruit and combine with remaining filling ingredients. Or, combine filling ingredients in a food processor or Vita-Mix and process until smooth.
2.  Wash apples and core twice to create a wide cavity. Remove apple bits from around seeds, then core, mince, and add to filling.  Peel upper 1/3 of each apple to keep skins from splitting during cooking, or remove entire peel.
3.  Fill apples, mounding extra filling on top. Stand apples in a 9-inch square or oblong baking pan. Add water to pan. Tightly cover pan with parchment then aluminum foil, or a tight-fitting lid. Bake in a preheated oven for 50 to 60 minutes, or until fork tender but not mushy.
4.  Simmer the pan juices in a saucepan to reduce to 1/4 cup, then spoon over apples. Serve warm or close to room temperature. Refrigerate leftovers and use within 5 days.

1 serving: 195 calories, 3 protein, 35 g carbohydrate (7 g fiber), 6 fat,  62 mg calcium

Variations:

*   Substitute 3/4 teaspoon ground cinnamon, 1/4 teaspoon dried ginger, 1/8 teaspoon ground nutmeg, 1/8 teaspoon cardamom, 1/8 teaspoon ground cloves, 1/8 teaspoon powdered orange zest, for apple pie spice.

Source:  The Garden of Eating: A Produce-Dominated Diet & Cookbook
By Rachel Albert-Matesz & Don Matesz (Planetary Press, 2004)