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Nothing captures the essence of Fall better than a freshly picked apple. The scents of warm apple cider, applesauce and apple pie complement the chilly air. The crisp bite of a raw apple echoes the crunch of dry leaves underfoot. And the colorful variety of apples reflects the many colors of fall: Red Delicious, Ginger Gold, green Granny Smith.

What's the Appeal?

Like all fruits and vegetables, apples contain no fat, sodium or cholesterol. A medium apple has only 80 calories, yet it provides an impressive five grams of fiber. (The Recommended Daily Value for fiber is 25-35 grams.) You'll get the most fiber if you eat the whole apple, from peel to core.

Red Delicious Apples also contain a powerful flavonoid (a substance found naturally in plant foods) called quercetin. Like other flavonoids, quercetin has antioxidant properties, which help protect against diseases like cancer. Other good sources of quercetin include onions and green and black tea.

Apple Advice

  • Choose firm apples with no bruises

  • Handle apples carefully to avoid bruising

  • Refrigerate apples to keep them fresh longer

  • Store apples in a ventilated plastic bag; keep away from foods with strong odors

  • Wash apples before using to rinse off dirt and pesticides

  • Coat apple slices with lemon, orange or apple juice to prevent browning

Ginger GoldWhether you pick-your-own apples or buy them from the farmers' market nearest you or even in the produce aisle of your best food store, apples are a perfect "anytime" food.

Dip apple wedges in nonfat  yogurt as part of a quick, healthy breakfast. A whole apple makes a perfect portable snack. Slice apples onto a sandwich; stir them into stuffing; chop them into a salad; or bake them stuffed with raisins and a spoonful of brown sugar for a sweet/savory dessert and top with a dollop of yogurt.

Apple Spice Bread

A mixture of white and whole wheat flour adds fiber to this tasty quick bread.

Cooking Spray  
2 medium Granny Smith apples (about 2 cups grated)
3 tablespoons fresh lemon juice
1 cup all purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
1 teaspoons ground cinnamon
teaspoon allspice
teaspoon salt
cup packed light brown sugar
3 tablespoons canola oil
1 egg, lightly beaten
1 teaspoon vanilla extract
Pinch freshly grated nutmeg

Preheat oven to 350 degrees F. Coat a 9-inch loaf pan with cooking spray. Peel and grate apples. Toss with lemon juice to prevent browning. In a large bowl, combine flours, baking powder, cinnamon, allspice and salt. Mix well. Make well in center and set aside. In a medium bowl, combine apples, brown sugar, canola oil, egg and vanilla. Mix well. Add mixture to dry ingredients and mix until just blended. Transfer batter to prepared loaf pan. Bake for 1 hour, until a wooden pick inserted near the center comes out almost clean.  Allow the Apple Spice Bread to cool in the pan on a wire rack for about 15 minutes. Then remove from pan and let cool completely before serving. 

Yield: 10 servings.  Per serving: 206 calories, 38 grams carbohydrates, 2 grams dietary fiber; 5 grams total fat (<1 gram saturated fat); 4 grams protein, 170 mg sodium.

Information courtesy of American Institute for Cancer Research Newsletter,




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