CHIP Alumni Association (PACAA)

CHIP Tip No. 39: An Apple a Day

Everyone is familiar with the saying “An apple a day keeps the doctor away,” and science is continually revealing reasons why this statement is true.

We already know apples are free of fat, sodium and cholesterol, and a great source of soluble and insoluble fiber. But research shows that apples also contain flavonoids and phenolic compounds that can decrease the cancer risks and improve heart health.

A few interesting tidbits about apples:

• Apples are a member of the rose family.
  
• Over 7,000 varieties are grown in the world.
  
• 2,500 varieties of apples are grown in the United States.
  
• Apples are best stored in the refrigerator. The cool temperatures prevent the sugars from turning to starch, which can cause the fruit to become mealy.
  
• The science of apple growing is called pomology.

  Apple season is at its peak in October, making fall an excellent season to enjoy this fiber-rich fruit. You’ll find many delicious varieties at local markets and grocery stores. Whether your favorite is Red Delicious, Fuji or Braeburn, be sure to choose apples as a healthy snack, a delicious dessert or to complement a crisp salad or hearty stew recipe.

  Try this delicious recipe for a warm dessert on a crisp fall evening:

  Baked Apple Delight

  • 6 apples (choose your favorite variety)
  • ¼ cup raisins
  • 2 tablespoons dried cranberries
  • ½ teaspoon cinnamon and extra for topping
  • ¼ teaspoon nutmeg
  • 1 ½ teaspoon natural vanilla
  • 1 tablespoon honey
  • 1 cup apple juice
  1. Preheat oven to 375 degrees.
  2. Core apples, making sure not to pierce the bottom.
  3. Combine the dried fruit, nuts, spices and 2 tablespoons of the apple juice.
  4. Fill each apple with this mixture and top each apple with honey.
  5. Place apples in a large baking dish and pour the remaining apple juice in the dish.
  6. Bake for 20 minutes.
  7. Top each apple with an extra dash of cinnamon and serve warm.

  Nutrition information per apple: 160 calories, 3.5g fat, 0g saturated fat, 0mg sodium, 36g carbohydrate, 6g fiber, 1g protein