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October 14, 2004
Prairie Fare: Is It True about “an Apple a Day …”?
This must have been a good year for apples. They’ve been arriving at my house in large paper bags from my baby sitter, the neighbors and other friends. Fortunately, there are many ways to use apples. We’ve had fresh apple wedges, baked apples, applesauce and apple crisp. After the second pan of apple crisp in a week, my family looked at me sideways. I knew it was time to try another recipe, the one included with this column. Americans love apples, crunching their way through about 18 pounds per person yearly. We have many choices, too. Worldwide, there are more than 7,000 varieties of apples. In the United States, about half the apples are sold fresh and the rest are processed into apple juice, sauce and other products. Apples are often used to symbolize nutrition, and they deserve this recognition. Apples are fairly low in calories with no fat and very little sodium. A medium apple, about the size of a tennis ball, counts as one serving of fruit on your way to at least five servings of fruits and vegetables daily. It has 80 calories, 22 grams of carbohydrate, 170 milligrams of potassium, 5 grams of fiber, 8 percent of the daily recommendation for vitamin C and 2 percent of the daily recommendation for vitamin A. But does an apple a day “keep the doctor away?” Apples are an excellent source of “pectin,” a type of fiber linked to lowering blood cholesterol. This potentially lowers our risk for heart disease, the leading cause of death among both men and women. So once again, mom was right about eating your fruits (and vegetables). Apples make great snacks, and they’re portable, too. Besides enjoying them plain, with fruit drip or sprinkled with cinnamon, add them to peanut butter sandwiches for a little crunch. For some added protein, spread apple slices with peanut butter. Freeze apple juice to make “apple pops.” Try freezing applesauce, thaw slightly and blend in a blender for a quick smoothie. If you’ve had your fill of apples for the season, consider preserving them for the cold winter months. Apples can be frozen, dried, canned or made into apple butter and other spreads. Freezing is an easy way to preserve foods. Before freezing, peeled, sliced apples can be sweetened or left plain; however, they must be treated to prevent darkening. For each quart of apples, sprinkle with a mixture of 1/2 teaspoon of ascorbic acid (vitamin C) in 3 tablespoons of water. Then fill freezer bags 3 to 4 inches from the top, squeeze out air, seal and label. For more information about freezing, canning and preserving produce, visit the NDSU Extension Service Web site: www.ag.ndsu.nodak.edu/food.htm Here’s an easy side dish that goes great with ham or pork chops. The sweet potatoes add flavor, fiber and vitamin A as beta carotene.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
