Apples Are What’s in the Market
What are they?
Red, yellow, green, pink, brown, or a combination of these, apples are a late summer and fall burst of color, flavor, and options! Apples originally came from Central Asia, except for crabapples, which call North America home. The apple has spread throughout much of the world, and is widely eaten in Asia, Europe, North America, and the Middle East. With over 7,500 different types of apples, each with its own look, taste, and feel, there is an apple for everyone! Make apples part of your Healthy Culture!
Buying and caring for them
When choosing an apple, pick one with no soft brown spots or wrinkles. Apples should be fairly firm to the touch, and most varieties should have smooth skin.
Apples are #5 on the “Dirty Dozen” list for 2019, meaning that apples are likely to have some pesticide residue on them. To lower how much pesticide residue you are exposed to you can:
- Wash your apples under running water while scrubbing with a produce brush
- Buy organic apples
- Peel them, however you will lose a lot of the nutrients
Apples stored in the refrigerator can be kept for 2 weeks or up to a couple of months depending on the type of apple. However, once cut, an apple will brown – the browning actually changes the apple’s taste and how nutritious the apple is. To stop the browning:
- Cook them
- Put cut apples in water (cover with a paper towel that touches the surface of the water to keep the apples under water)
- Sprinkle the cut apple with a citrus juice (like lemon, orange, lime, or pineapple)
- Toss the cut apple with a vinaigrette.
Why eat them?
Apples are a low-calorie nutrition powerhouse. They have vitamin C and phytochemicals (plant compounds that can help you stay healthy), and are a good source of fiber. Most of the fiber and nutrients are found in the skin of the apple, though, so EAT THE SKIN! What about juice and cider? Treat those as you would a dessert, as the process of making juice and cider removes the fiber and most of the phytochemicals.
Apples have been shown to improve heart health, and lower the risk of developing diabetes and certain cancers. Make apples part of the weekly rainbow of foods you eat.
Tasty Goodness!
Raw, cooked, sweet, savory, dried, jam, sauce, you name it, the mighty apple can do it.
- Grate into your favorite slaw
- Top shredded cabbage, carrot, and apple (6 cups in total) with a dressing made by whisking together 2 Tbsp sesame oil, 2 Tbsp canola oil, 2 Tbsp rice vinegar, 1 Tbsp honey, 1 Tbsp soy sauce, 1 tsp chili garlic sauce (optional)
- Add to your morning oatmeal or cereal
- Chop and add to a curry or soup (think winter squash bisque!)
- Sautee with red cabbage, Brussels sprouts, or kale
- Add chopped dried apples to a tagine or vegetable couscous
- Add slices to a grilled cheese sandwich
- Toss with your favorite salad dressing and add to any vegetable, grain, or lentil salad
- Make your own apple sauce:
- Chop 6 medium apples and toss into a saucepan with ½ cup water, 1 tsp (or more!) cinnamon (and/or nutmeg, ginger, star anise, allspice, cardamom), and a splash of lemon juice. Cook until very soft. Mash and enjoy! Works best with sweeter varieties of apples like fuji, gala, and honeycrisp.
