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September
28, 2006
Autumn and apple picking go hand in hand. This year, our apple tree was so loaded with the plump, red fruit that a limb broke, spilling bright red fruit on our lawn. To lighten the load in the upper branches, we bought an apple picker to help us. The device, a small basket with rakelike fingers on a long pole, greatly amuses our kids. They don’t even realize they’re doing chores when they pluck apples high in the tree. Peeling apples isn’t my favorite task, so we picked up a device that peels, slices and cores apples. We found our food dehydrator, too. Yes, a ladder, paring knife and oven would accomplish the same tasks. This is more fun. Americans crunch their way through about 19 pounds of apples per person every year. That’s not exactly an “apple a day,” but it’s a step in the right direction. Apples have been called the original fast food. You don’t have to go to a drive-through. Simply choose an apple, wash and eat it. Apples have long been a symbol of nutrition for a good reason. A medium-sized apple (about the size of a tennis ball) has 80 calories and 5 grams of fiber (including the peel). That’s as much fiber as many types of fiber-rich breakfast cereals. As with any plant-based food, apples are naturally cholesterol-free. Pectin, the type of fiber in apples, is soluble fiber. This type of fiber has been shown to decrease blood cholesterol levels. That’s an advantage to your heart. High blood cholesterol can lead to the formation of plaque in your arteries, which narrows them and makes your heart work harder. Eating more apples also may lower your risk for stroke, diabetes, asthma and certain types of cancer. Fiber-rich apples also fill you up because the fiber absorbs water and stays in your stomach longer. So, apples may help with weight management. What do you do with a bountiful apple harvest? Apples are versatile fruit that can be used in salads, eaten as snacks, baked or preserved for later use. Apples contain enzymes that easily are oxidized after they are peeled, which leads to browning. Be sure to treat them with ascorbic acid, such as Fruit Fresh, to prevent darkening. To preserve apples, you can freeze them with or without added sweetener. To freeze apples without added sugar, dissolve 1/2 teaspoon of ascorbic acid in 3 tablespoons of water (or as package directs). Sprinkle over the prepared fruit. Fill freezer bags to a level of 3 to 4 inches from the top and squeeze out the excess air. If desired, you may add 1/2 cup sugar for each quart (1 1/4 pounds) of fruit prior to packing. You also may freeze treated apple slices directly on a tray and then pack into containers when they are frozen. Enjoy some crisp apples this autumn. Here’s an apple recipe from the USDA’s Web site at http://recipefinder.nal.usda.gov. For more information about nutrition and food preservation, visit the NDSU Extension Service Web site at www.ag.ndsu.nodak.edu/food.htm.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
