Apple Season
What an Apple a Day Can Do For You!
By Homeland Registered Dietitian
Alyson Dykstra
2013 PBH Supermarket Dietitian of the Year
OCDDA Distinguished Dietitian of the Year 2014
It’s officially fall, which means apples are in season and a
great, healthy addition to recipes. An apple counts as one
serving of fruit and provides numerous health benefits. A
medium apple contains about 5 grams of fiber, zero fat and
cholesterol, with lots of vitamin C which is why they are
thought to help with weight loss and preventing illness.
You have surely heard the phrase “An apple a day keeps
the doctor away.” Apples have the potential to reduce
the risk of developing colon cancer, Alzheimer’s disease,
stroke, and heart disease.
Storage and Usage Tips
• Apples kept in a plastic bag near the coldest part of
the refrigerator will keep for about 2-4 weeks
• Apples stored at room temperature will ripen 6-10
times faster than those that have been refrigerated
• Keep apples away from foods containing a strong odor
such as cabbage or onions so they do not absorb the
flavor
• For cut apples, rub the exposed slice with lemon juice
to keep from turning brown
• Three medium sized apples weigh around 1 pound
• Next time you go to buy apples, look for those without
any bruises or soft, mushy areas. The apples should be
firm and have a shiny skin to assure crispness
• Wash your apples before consuming them
The Health Benefits of Apples
Bone Protection
Researchers have found that a flavanoid called
phloridzin, which is only in apples may protect
post-menopausal women from osteoporosis and increase
bone density. Boron, another nutrient in apples, also helps
to strengthen bones.
Asthma Help
Studies show that those with asthma who consumed
apples on a daily basis suffered from less wheezing than
people who only ate them once a month.
Alzheimer's Prevention
The quercetin found in apples
has shown to protect brain
cells from the kind of free
radical damage that
may lead to Alzheimer's
disease.
Alyson Approved Recipes
Apple Cranberry Pecan Salad
Ingredients
8 cups mixed greens
2 apples, sliced thin (skin on)
1 cup dried cranberries
1 cup pecans
4 tbsp. crumbled goat cheese
2 tbsp. extra-virgin olive oil
2 tbsp. balsamic vinegar
1 clove garlic, minced
1/8 tsp. maple syrup
1/8 tsp. dried mustard
Directions
1. Combine olive oil, vinegar, garlic, syrup, dried
mustard, salt, and pepper. Set aside.
2. Place mixed greens, cranberries, and pecans
in large bowl and toss with dressing, reserving
about 1 tablespoon.
3. Divide evenly among four plates, top with apples
and goat cheese, drizzle remaining dressing over
top, and serve.
Smokey Apple & Butternut Squash Soup
Recipe Courtesy of #USApple
Ingredients
1 tablespoon butter
1 tablespoon olive oil
3 large onions, finely chopped (about 4-1/2 cups)
1 teaspoon chipotle chili powder
2 pounds butternut squash, peeled and cut into
chunks (about 6 cups)
1 pound sweet apples, peeled and cut into chunks
(about 3-1/2 cups)
1 cup apple juice (more if necessary)
1 cup chicken broth
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Directions
1. Heat oil and butter in large saucepan; add onions
and chili powder; cook and stir until onions are
tender, about 10 minutes.
2. Add squash, apples, apple juice, chicken broth,
salt and pepper; bring to boil.
3. Cover and cook on low heat until apples and
squash are very soft, about 30 minutes.
4. Cool.
5. Puree with an immersion blender or a food processor; return to saucepan.
6. Add additional apple juice or broth, if needed.
7. Garnish with toasted pecans, sour cream swirls
and thin apple slices, if desired.
For more
Alyson Approved Recipes,
Health Tips and more, scan
the QR code or visit the
Dietitian Page at
homelandstores.com.