NUTRITION
FIRST NEWS
Dec 2013
Apples Really Can Help Keep The Doctor Away
By Elaine Gordon Published: September 24, Washington Post Wellness
Apples don’t get the same buzz as popular “superfruits” such as goji berries, acai berries or
pomegranates. But don’t overlook them. They are chock-full of powerful disease-fighting
nutrients and health benefits, in addition to being affordable and portable.
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Apples keep you hydrated: 84 percent of an apple’s content is water. This means apples
not only satisfy your hunger but can satisfy your thirst as well.
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They are low in calories (a medium-size apple has only 80), fat-free, sodium-free,
cholesterol-free and full of fiber.
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They contain immune-boosting Vitamin C, which is important for the growth and repair
of all body tissues. Vitamin C also helps to heal cuts and wounds and keeps teeth and
gums healthy.
• They help you meet your daily fruit intake. The USDA recommends about two cups of
fruit per day for most adults. A medium apple counts as a cup of fruit, so if you snack on one fresh apple while on the go, you
are halfway to meeting your daily fruit intake.
Ready to start looking for apple recipes? Be careful. Many apple recipes contain loads of butter and refined sugar (think
traditional apple pie) and advise you to remove the skin, stripping away important dietary fiber and nutrients. With apple
season in full swing, find out how to maximize your “apple a day.”
Keep The Skin On Most of the fiber in apples comes from the skin and the pulp. When you remove the skin, you
remove about half the fiber. A medium apple with skin contains 3.3 grams of fiber, whereas a medium without skin has only
1.7 grams. Applesauce and apple juice contain even less. Dietary fiber is important for weight management, because it keeps
you fuller longer. Dietary fiber from fruit, as part of an overall healthful diet, helps reduce blood cholesterol levels and might
lower the risk of heart disease, obesity and Type 2 diabetes. Plus, fiber aids in proper bowel function and helps to reduce
constipation.
An apple’s skin is also incredibly nutrient-rich. According to the Academy of Nutrition and Dietetics, apples are loaded with
the powerful antioxidant quercetin, which is found predominantly in the skin.
Quercetin is a phytochemical with anti-inflammatory and heart-protecting qualities, and may reduce the growth and spread of
cancer cells.
Eat The Right Apples Choose apples with the stem intact. Also try smelling them —you should be able to actually
smell the freshness.
Apples can stay fresh in your refrigerator for up to three weeks. Keep them in a plastic bag and away from other foods with
strong odors.
Make Them Part Of Your Routine. Consumed whole, apples make for a mess-free and convenient snack.
For a more filling option, you can slice them up and dip them into yogurt or your favorite nut butter. Diced apples also make
a great topping. Try them with your morning oatmeal or lunchtime salad.
Visit a nearby orchard or your farmers market for fresh off-the-tree apples. Use them in any of these healthful recipes, found
in The Post’s Recipe Finder at washingtonpost.com/recipes:
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Autumn Fruit and Vegetable Bisque
Curried Sweet Potatoes With Apples
Honey-Braised Chicken Thighs With
Apple
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Warm Ginger, Apple & Cabbage Slaw
Wild Rice, Sweet Potato & Apple Chowder
Moroccan Chickpeas With Apples
Squash and Apple Puree
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Carrot Apple Soup
Gingered Applesauce
Waldorf Salad
Beet and Apple Slaw
Apple Pie Makeover
Apples are probably most known for their role in popular American desserts such as
apple pies, cobblers, crisps, cakes and tarts. Apple pie is a classic fall comfort food, but
a typical slice of it can set you back anywhere from 300 to 600 calories (and this
doesn’t include the vanilla ice cream you might scoop on top of your slice).This apple
pie makeover is a healthful and portion-controlled dessert that is great for adults or
children. Importantly, this recipe leaves the apple skin on to increase the overall
nutrients and fiber, making the recipe more healthful and satisfying.
Most apple pie fillings drown the apples with refined sugar. And most crusts are loaded with butter and refined flour. This
Apple Pie Bites recipe gains subtle sweetness naturally from apples, applesauce and brown rice syrup, a liquid sweetener that
is both gluten-free and vegan. It is made by cooking sprouted brown rice in water that is then evaporated, producing a syrup
that retains antioxidants. In this recipe, it helps to act as a binding agent for the crust as well as a sweetener. The crust
contains no butter and is made from brown rice flour and almond flour, which means it’s gluten-free and vegan-friendly. It’s
also incredibly simple; this recipe would be great for a novice chef.
One apple pie bite might not get you nearly as many nutrients as a whole fresh apple, but it will satisfy your apple pie craving
(and your sweet tooth). At 50 calories a pop, you can afford to go back for seconds —or even thirds.
Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful
recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine
Apple Pie Bites
These bite-size morsels are a guilt-free antidote for apple pie cravings. They are healthful, gluten-free and vegan; this recipe
does not call for butter, refined flour or sugar. The apple skin is left on for added nutrients. For best results, use an apple
variety that is firm enough to hold its shape and has a combination of sweet and tart flavors. We like Jonagold or Braeburn.
MAKE AHEAD: The apple pie bites can be refrigerated in an airtight container for up to 3 days. Makes 12 to 16 mini pies.
For the crust
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For the filling
1/2 cup brown rice flour
1/2 cup almond flour or almond meal
1/4 teaspoon ground cinnamon
2 tablespoons brown rice syrup (or substitute other
liquid sweetener, such as light agave or maple syrup)
2 tablespoons unsweetened applesauce
1/4 cup ice water
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1 cup finely diced, skin-on apple (see headnote)
2 tablespoons unsweetened applesauce
1 teaspoon vanilla extract
1 teaspoon brown rice syrup (may substitute
other liquid sweetener such as light agave syrup
or maple syrup)
1/4 teaspoon ground cinnamon
Preheat the oven to 375 degrees. Use cooking oil spray to grease the wells of a 12-portion mini muffin pan.
For the crust: Whisk together the brown rice flour, almond flour or meal and the cinnamon in a medium bowl. Add the
brown rice syrup, applesauce and water; stir to form a soft dough. Divide evenly among the wells of the mini-muffin pan.
Use your fingers to press in the dough so that it lines the bottom and sides of each well.
For the filling: Stir together the apple, applesauce, vanilla extract, brown rice syrup and cinnamon in a separate medium
bowl. Divide evenly among the dough-lined muffin pan wells, pressing down the filling so it is firmly packed.
Bake for 15 to 18 minutes; the edges of the tarts will be lightly browned and the filling will have settled a bit. Cool in the pan
for 5 minutes, then use a fork to gently dislodge and transfer each tart to a wire rack to cool. Serve warm or at room temperature.
Crazy, Curly Broccoli Bake
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1 ½ cups whole
wheat corkscrew
pasta, dry
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3 cups broccoli,
frozen, chopped
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10 ½ - oz. can condensed low-fat cream of broccoli
soup
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½ cup skim milk
2 tablespoons bread crumbs
¼ teaspoon salt-free seasoning blend
Preheat oven to 350 degrees. Cook pasta according to directions. Place frozen
broccoli in large microwave-safe and oven proof dish and cook for 2 minutes on high
in microwave. Coarsely chop cooked broccoli. Mix soup with skim milk and add to
chopped broccoli. Add cooked pasta and mix. Top with bread crumbs & seasoning
blend. Bake in oven for 10 to 15 minutes until heated through. Credit: More Matters
Campanas Plateadas
Рождественский колокольчик
Necesitara:
Понадобиться:Бумажный стаканчик
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Vasos desechables
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Campanitas
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Listón de ½ pulgada de
ancho
Tijeras
Lápi
Voltee los vasos boca abajo
y con el lápiz as un huequito
en el centro de la parte de
abajo del vaso. Corta un
listón de 12 pulgadas y
amarra una campanita en
una punta del listón, después a 2 pulgadas de la campana
hazle doble nudo. Pasa la punta sin campana por el lado
de adentro del vaso para afuera por el agujerito el
doble nudo prevenir que el listón se salga de paso.
Corta pedazos de papel de aluminio para cubrir el vaso,
doblando el exceso para la parte de adentro del vaso.
Cuelga tus campanas.
Лента – ½ - 1” шириной
Рождественский колокольчик
Алюминиевая фольга
Ножницы
Карандаш
Переверните стаканчик вверх дном. Аккуратно
пробейте дырочку в донышке карандашём. Отрежьте
кусок ленты примерно 12- инчей длиной.
Протяните один конец ленты через дырочку.
Привяжите колокольчик к концу ленты. Примерно
на 2 инча выше колокольчика сделайте узел на
ленточке . Узел должен быть достаточно большой,
чтобы не проскакивать сквозь дырочку в донышке
стаканчика. Протяните оставшуюся длину ленты
сквозь дырочку с внутренней стороны наружу.
Отрежьте кусок фольги, достаточный что бы
обернуть им стаканик. Оберните стаканчик фольгой,
подвернув остатки фольги под стаканчик.
Рождественский колокольчик готов!
Nutrition First
News Staff
Winter Holiday Silver Bells Activity
You’ll need:
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Paper Cups
Ribbon – ½ to 1” wide
Jingle bells
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Aluminum foil
Scissors
Pencil
Turn paper cup upside down. Punch a hole in the bottom of the cup
with a pencil. Cut a piece of ribbon about 12 inches long. Push one end
of the ribbon through the cup; turn the cup over and pull ribbon
through the cup. Tie a jingle bell to the end of the ribbon. Make a
large knot about two inches from the jingle bell, making sure the knot
is large enough to not go through the hole in the cup. Turn the cup
upside down again and pull the ribbon up towards you. The knot will
keep the ribbon from slipping through the hole.
Cut a piece of aluminum foil large enough to cover the cup. Wrap the foil
tightly around the top and sides of the cup. Fold extra roll under the rim
and press it firmly to the inside of the cup. Hang your silver bell!
Susan Maxwell
Kathy Derr
Carmen Romero
Natasha Schippers
Laura Daberkow
Sally Youell
Director/Editor
Program Mgr.
Program Rep.
Program Rep.
Support Spec.
Artwork/Layout
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"Good nutrition is the right of all children."
MENU WINNERS
The menu winners for November are Carol Martin of Salem
& Heather Allen of McMinnville
Keep those menus coming in on time -- you might be next!
Remember -- to enter, menus need to be in an envelope with your name and address on the outside.
Thanks and Good Luck!!
Looking For More Training?
Child care providers can now access information on trainings that are happening all over the state of Oregon. The on-line training
calendar at www.oregonchildcaretraining.org will let you search by county, as well as by training category and date. Check it out!