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September 22, 2005
Prairie Fare: An Apple a Day
“There’s a really red one, but it’s high on the tree! Hey, mom, try this stick!” my 7-year-old daughter exclaimed. I tried the makeshift apple-picking device, but it didn’t work. “I need to get the ladder,” I said. I pondered whether getting three more apples was worth the effort of hauling the ladder around our house. My daughter was studying me and surveying our backyard for apple-picking devices. “Here’s a long board!” she said, dragging it beside her. I knew that wouldn’t work, but I tried it anyway. Fortunately, I didn’t get a sliver. “How about a rake?” she asked. “That will work,” I said. I hooked the rake around the large apple and gave it a tug. Let’s just say I rediscovered gravity that day. I caught the apple as it bounced off my head. My daughter thought it was quite funny. I carefully plucked a few more apples, and we went in to make a dessert. We’ll use the ladder next time. Apples frequently are used as a symbol of good nutrition and rightly so. Picking them can provide some physical activity, too. Scientists are discovering even more potential health benefits of apples. According to research, regularly eating apples can help lower blood cholesterol, which in turn can reduce the risk of heart disease and stroke. California researchers reported that eating two apples or drinking 12 ounces of apple juice a day protected arteries from plaque buildup. Apples also may reduce the risk of prostate or colon cancer and diabetes. Other studies have linked eating apples to improving lung health by lowering the risk of developing asthma and lung cancer. Five apples per week was the amount needed for the health benefits. Apples are a nutritional bargain. A medium-size apple has 80 calories, 170 milligrams of potassium, 22 grams of carbohydrate and 5 grams of fiber. Because apples “fill us up” with their abundant fiber, they also can help with weight management. Many beneficial nutrients in apples don’t show up on the nutrition label. The “phytochemicals” (plant chemicals) responsible for many of the health benefits are antioxidants, which protect cells from damage. As you enjoy some apples, keep this food safety note in mind, too. Always wash fresh fruit thoroughly with plenty of running water, but no soap. If you choose to press apples to make juice or cider, be sure to “pasteurize” the juice by heating it to at least 160 degrees and then store the juice in the refrigerator. Here is a recipe for a tasty treat from the Washington Apple Commission (www.bestapples.com).
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
