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Eat An Apple!
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Apple Crumble With Toasted-Oat Topping Apple
Salad With Pear,
Apple And Sweet
Potato, Apple,
More Apple Recipes For more delicious apple recipes, click on the link below: Getting To The Core of Your Health With Apples
Apples, Apples, Everywhere! Apples are always around, but they are especially appealing when there’s a snap in the air and the new fall crop brings bushels of bright, seasonal varieties to market. With stores and local farm stands loaded with a wide assortment now, you may feel challenged in choosing what kind of apples to buy. How you will use them is as important in making this decision as personal taste. For eating straight from the bushel basket, crisp, juicy, tangy varieties are best. Red Delicious is the most popular eating apple, though you may prefer a denser Granny Smith, a softer-fleshed McIntosh, or the distinctive taste of local farm varieties like Newton Pippin, Macoun or Sweet Sixteen. And, no matter how much you like them, avoid using Red Delicious in cooking, which turns them into bland mush. For sauce, McIntosh is moist and has good flavor. Cortlands are also good because their sweetness means adding less sugar; Braeburns are good, too. Rome is a good baking apple as they hold their shape and have room for lots of filling. You can also try baking with Fuijis, which are sweeter and wetter, with a slightly spicy flavor. For pies, a mix of apples is best. Include Golden Delicious for sweetness and good shape, a tart apple like the greening Granny Smith, and some flavorful varieties like the Pippin, Winesap, Crispin and Jonagold. When deciding how many apples to buy, figure 2 large, 3 medium or 4 small apples to the pound. For sauce, a large apple yields 3/4 cup, a medium one cup, and a small apple, 1/3 cup. For pies, most recipes call for 6 to 8 apples, but you can always use 8 large or 10 smaller ones. Remember to always store apples in the fridge, where they keep 10 times as long as they do at room temperature. There are 2,500 kinds of apples in the United States alone. Even if you can't sample all of the world's apples, here is a simple apple-tasting guide; crunch & enjoy!
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Nothing goes
better with a crisp fall day than a crisp fall apple. While apples are available year
round, September through November is apple season. What you do with an apple is limited only by your imagination. An apple can be a meal or a snack, a salad or a dessert, or part of any number of dishes. Apples are a good source of vitamins A and C. And, at 80 calories each, they are filling but not fattening. They contain a protective phytochemical, quercetin, which may help reduce the risk of several types of cancer and possibly inflammation as well. Select apples that are firm, fully developed in color and have a fresh smell. The skin should be smooth, without gouges or bruises. Store fresh apples in a cool, dark place or refrigerated in a plastic bag. For eating out of hand, crisp, juicy varieties are best, but they may not be the best apples for cooking or baking. For cooking, pick apples that break down easily, like the McIntosh, Cortlands or Braeburns. For baking, choose one that will retain flavor yet remain firm, like a Rome apple – a large fruit that holds its shape and has room for lots of filling. Sweet, spicy Fujis are also good for baking. AICR
GINGER-STUFFED
BAKED APPLES 4 Rome Beauty apples Preheat the oven to 375 degrees Peel apples, removing skin from only the top half of each. Remove the cores from each. Using a scooper or peeler, remove enough flesh from the center of each to make an inch-wide cavity that reaches almost to the bottom. Place hollowed-out apples in an oven-proof dish, just large enough to hold them without touching. In a small bowl, combine gingersnaps, raisins, currants, sugar, ginger, cinnamon, and cardamom. Spoon mixture into the cavity of each apple. Drizzle a tablespoon of honey over each so it coats the exposed flesh as it drips down. Add cider to the pan. Bake apples uncovered until they are soft when pierced with a knife but not collapsing, about 50 to 60 minutes. After 30 minutes, add more cider if the pan looks dry. Cool apples to warm and place in individual bowls or dishes. Spoon some of the liquid from the pan over each apple and serve. Alternately, cool, cover and store them in the refrigerator until ready to serve, up to 3 or 4 days. Bring chilled apples back to room temperature before serving. Makes 4 servings. Note: Be sure to save enough carbohydrates from your daily meal plan to enjoy this yummy apple dessert! Per Serving: 234 calories, 1 g Total Fat (Trace Sat
Fat);
APPLE CRUMBLE
WITH TOASTED-OAT TOPPING 6 medium Jonagold apples Preheat the oven to 350°F. Coat a 12- x 8-inch baking dish with no-stick cooking spray and set aside. Cut the apples in half lengthwise. Remove the cores and stems and discard. Cut the apples into thin slices. Place the apples and the applesauce in the prepared baking dish. Toss to coat the apples evenly with the applesauce. Spread out evenly in the baking dish. In a small bowl, mix the oats, wheat germ, brown sugar, and cinnamon. Drizzle with the oil. Add the butter. Mix with your fingers to work the oil and butter into the dry ingredients. Sprinkle the oat mixture evenly over the apples. Bake for 30 to 35 minutes, or until the topping is golden and the apples are bubbling. Serve warm. Makes 6 Servings. Per Serving: 207 Cal; 6 g Total Fat (2 g Sat Fat); 38 g Carb; 5 mg Cholesterol; 3 mg Sodium; 6 g Dietary Fiber; 3 g Protein; 23 g Sugars. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
APPLE
BREAKFAST SANDWICHES 1/3 cup grated apple Press apple dry between layers of paper towels; set apple aside. Beat cream cheese in a medium bowl at medium speed of an electric mixer until light and fluffy. Add peanut butter, apple butter and cinnamon. Beat well. Stir in apple. Spread apple mixture evenly over each of 6 toasted bread slices; top with remaining toasted bread slices. Cut sandwiches in half and serve. Makes 6 Servings. Per Serving: 236 Cal; 7 g Total Fat (3 g Sat Fat); 36 g Carb; 13 mg Cholesterol; 338 mg Sodium; 7 g Protein. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Meat; 1 Fat.
SPICED
APPLE SLICES 1 Tbsp reduced-calorie margarine Melt margarine in a large skillet over medium heat; add apple. Sprinkle sugar and remaining ingredients over apple. Cook over medium heat 7 minutes or until apple is tender, stirring occasionally. Serve warm. Makes 3 Servings. Per Serving: 127 Cal; 3 g Total Fat (, 1/2 g Sat Fat); 28 g Carb; 00 mg Cholesterol; 37 mg Sodium; 3 g Fiber. Exchanges: 2 Fruit; 1/2 Fat.
APPLE SALAD WITH HONEY-YOGURT DRESSING Salad: 1-1/2 cups coarsely chopped Granny Smith
apple Dressing: 1/2 cup plain nonfat yogurt Combine first 7 ingredients in a large bowl; toss well. Combine yogurt and next 3 ingredients in a bowl, stirring well with a wire whisk. Add yogurt mixture to apple mixture, tossing gently. Cover and chill 30 minutes. Line 6 individual salad plates evenly with raddichio leaves, if desired. Place 1 cup salad on each plate. Yield 6 (1-cup) Servings. Per Serving: 160 Cal; 4 g Total Fat (< 1/2 g Sat Fat); 33 g Carb; 00 mg Cholesterol; 72 mg Sodium; 4 g Fiber; 2 g Protein. Exchanges: 1-1/2 Fruit; 1/2 Starch; 1 Fat.
APPLE
DRESSING Vegetable oil spray Preheat oven to 350°F. Lightly spray a 13- x 9- x 2-inch baking dish with vegetable oil spray. In a small skillet, melt margarine over medium-high heat. Sauté onion and celery for 5 minutes, or until tender. Transfer to a large bowl. Stir in remaining ingredients except broth, then lightly stir in broth. Transfer to baking dish. Bake, covered, for 45 minutes. Makes 12 Servings. Per Serving: 52 Cal; 1 g Total Fat; 10 g Carb; 00 mg Cholesterol; 74 mg Sodium; 1 g Protein; 1 g Fiber. Exchanges: 1 Starch.
CABBAGE
SLAW WITH FRUIT 2 cups shredded red cabbage Combine the first 3 ingredients in a large bowl. Combine sour cream and next 3 ingredients, stirring well with a wire whisk. Add sour cream mixture to cabbage mixture, and toss lightly. Fold in orange segments. Cover and chill 1 hour before serving. Makes 8 (3/4 cup) Servings. Per Serving: 61 Cal; 1 g Total Fat; 14 g Carb; 3 mg Cholesterol; 15 mg Sodium; 1 g Protein; 1 g Fiber. Exchanges: 1 Vegetable; 1/2 Fruit.
LEMON-GLAZED
APPLE BETTY 3 large Golden Delicious apples, cored and
sliced Place apple and water in an 11- x 7- x 1-1/2-inch baking dish coated with cooking spray. Combine flour and next 6 ingredients, and pour over apples. Bake at 375°F for 45 minutes. Combine powdered sugar, lemon rind, and lemon juice, stirring well. Spread glaze over hot apple mixture. Serve warm. Top each serving with 1/3 cup frozen yogurt, and sprinkle with cinnamon. Makes 8 Servings. Per Serving: 206 Cal; 4 g Total Fat (1 g Sat Fat); 40 g Carb; 26 mg Cholesterol; 56 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1/2 Fruit; 1 Fat.
APPLESAUCE
SPICE CUPCAKES 3 cups sifted cake flour Combine first 6 ingredients in a large bowl; make a well in center of mixture. Combine egg substitute, milk and oil; add to dry ingredients, stirring just until moistened. Stir in applesauce and vanilla. Beat egg whites at high speed of an electric mixer until stiff peaks form. Gently fold beaten egg whites into applesauce mixture. Spoon batter into paper-lined muffin pans, filling each 3/4 full. Bake at 400°F for 16 to 18 minutes or until a wooden pick inserted in center comes out clean. Remove from pans immediately, and let cool completely on wire racks. Combine powdered sugar and cinnamon; sift evenly over cupcakes. Yield: 2 dozen (24) Cupcakes. Per Cupcake: 145 Cal; 3 g Total Fat (1 g Sat Fat); 27 g Carb; 00 mg Cholesterol; 119 mg Sodium; 2 g Protein. Exchanges: 2 Starch; 1 Fat.
CARAMEL
APPLES & CARROTS 3 cups sliced, peeled apples Place apples, carrots, water and salt in 3-quart saucepan. Cover and cook over medium heat until water starts to boil. Reduce heat and simmer 3 minutes; drain. Add remaining ingredients, tossing gently until combined. Cook over medium heat 3 minutes longer or until sugar is dissolved and apples are glazed. Serve hot with turkey or pork. Makes 6 Servings. Per (1/2 cup) Serving: 170 Cal; 2 g Total Fat; 39 g Carb; 00 mg Cholesterol; 80 mg Sodium; 2 g Fiber. Exchanges: 1 Fruit; 1 Starch; 1 Veg.
SWEET POTATO, APPLE AND RAISIN
CASSEROLE 1 pound sweet potatoes, peeled and cubed Preheat oven to 350°F. Spray a baking dish with nonstick vegetable spray and set aside. Steam or microwave sweet potatoes just until slightly underdone. Drain and place in baking dish. In a small bowl, combine ginger, honey or syrup, cinnamon, margarine, raisins, walnuts and apples; mix well. Pour over sweet potatoes and bake, uncovered, for 20 minutes or until tender. Makes 6 Servings. Tip: The darker the skin of the sweet potato, the moister it is. Per Serving: 216 Cal; 6 g Total Fat (1 g Sat Fat); 42 g Carb; 00 mg Cholesterol; 60 mg Sodium; 3 g Fiber; 2 g Protein. Exchanges: 1 Starch; 2 Veg; 1 Other Carb; 1 Fat.
PEAR,
APPLE AND RAISIN STRUDEL 2-2/3 cups chopped, peeled apples Preheat oven to 350°F. Spray a baking sheet with nonstick vegetable spray and set aside. In a bowl, combine apples, pears, raisins, pecans, sugar, lemon juice, honey and cinnamon; mix well. Lay out 2 sheets of phyllo; brush with some margarine. Place 2 more sheets over top; brush with margarine again. Top with remaining 2 sheets phyllo. Spread filling over phyllo, leaving a 1-inch (2.5 cm) border uncovered. Roll up like a jelly roll and place seam side down on the baking sheet. Brush with remaining margarine. Bake for 40 to 50 minutes, or until golden and fruit is tender. Makes 12 Slices. Tip: Filling can be prepared a couple of hours before baking. Keep covered. Do not assemble strudel until ready to bake. Per Serving: 142 Cal; 3 g Total Fat; 29 g Carb; 00 g Cholesterol; 75 mg Sodium; 3 g Fiber; 1 g Protein. Exchanges: 1/2 Starch; 1 Fruit; 1/3 Other Carb; 1/2 Fat.
APPLE
CARAMEL BREAD PUDDING Bread Pudding: 4 cups French bread cubes (cut 1”) Topping: 1/4 cup all-purpose flour Heat oven to 350ºF. Spray-coat an 8-inch square baking dish or 2 quart casserole with vegetable cooking spray. Place 2 cups of the bread cubes in the bottom of the dish. In a small bowl, combine the applesauce, raisins, caramel flavoring and nutmeg. Blend well and spoon evenly over the bread cubes. Top with remaining 2 cups of bread cubes. Beat eggs in a medium bowl. Whisk in the sugar, vanilla, and cinnamon; gradually whisk in the milk and pour over the bread cubes; let bread cubes stand to soak for 10 minutes while you prepare the topping. Prepare Topping: Combine flour and brown sugar in small bowl. Cut butter in with a fork or pastry blender till mixture is crumbly. Sprinkle over top of bread mixture and bake @ 350ºF for 1 hour, or until knife inserted in center comes out clean. Let stand 10 minutes before serving. Serve warm or cold. Store leftover pudding in refrigerator. Yield: 8 Servings. Per Serving: 240 Cal; 6 g Total Fat; 42 g Carb; 58 mg Cholesterol; 210 mg Sodium. Exchanges: 2 Bread/Starch; 1/2 Fruit; 1 Fat.
CRUSTLESS
APPLE PIE Vegetable oil spray Preheat oven to 350°F. Spray an 8-inch pie pan with vegetable oil spray and set aside. In a large mixing bowl, beat egg whites, sugars, baking powder, vanilla, cinnamon, lemon zest, and nutmeg until smooth and fluffy. Beat in flour until smooth and well blended. Stir in apples, Turn into pie pan and sprinkle with nuts. Bake for 30 minutes, or until golden brown. Pie will puff up as it cooks, then collapse as it cools. Makes 8 Servings. Per Serving: 151 Cal; 3 g Total Fat; 31 g Carb; 00 mg Cholesterol; 89 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Fat.
LA TARTE
TATIN 1 cup sifted cake flour Combine flour and 2 Tablespoons sugar; cut in margarine with a pastry blender until mixture resembles coarse meal. Sprinkle ice water, 1 Tablespoon at a time, over surface; toss until moistened and crumbly. (Do not form a ball). Press into a 4-inch circle on heavy-duty plastic wrap. Cover with plastic wrap and chill 15 minutes. Roll dough, still covered, into an 11-inch circle. Place in freezer for 10 minutes. Combine apples, 1 Tablespoon sugar, and lemon juice; toss. Let stand 15 minutes. Wrap handle of a 10-inch heavy skillet with aluminum foil. Sprinkle remaining 1/2 cup sugar in skillet; place over medium heat. Caramelize the sugar by stirring often until sugar melts and is golden. Add apple mixture; cook 5 minutes, stirring constantly. Remove from heat. Remove plastic wrap from dough. Place dough over apples in skillet, tucking dough around edge of skillet. Cut slits in dough. Bake at 425°F for 20 minutes or until browned. Invert onto a platter. Combine brown sugar, yogurt, and sour cream; stir well. Drizzle over warm tart. Yield: 8 Servings. Per Serving: 229 Cal; 5 g Total Fat (1 g Sat Fat); 46 g Carb; 1 mg Cholesterol; 59 mg Sodium; 2 g Protein. Exchanges: 2-1/2 Starch; 1/2 Fruit; 1 Fat.
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