I feel like I start all my posts the same way, but I LOVE apples. Again, I love to just eat them or add them to salads, bake them in cakes and pies or add them to chicken salad (try it! Cubed chicken with some pecans, celery, diced apple and craisins all mixed up with some mayo. YUM!), make apple sauce or can them and make a dump cobbler.
Apples are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin C.
Here are 10 reasons why apples should be a regular part of your diet.
1.Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
2.Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
3. Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.
4. Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
5. Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
6. Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
7. Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
8. Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
9. Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.
10. Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
source
It definitely makes that old adage "An apple a day keeps the doctor away" seem like just plain old good advise!
Tip: When picking out apples at the grocery stores, look at the bottom of the apple, called the blossom end and if it is open, that means it spent more time on the tree and will be sweeter.
Fun Fact: The pilgrims planted the first US apples trees in the Massachusetts Bay Colony.
Apple Pancakes
Ingredients
1/4 cup butter, melted
1 egg
1 cup milk
1 cup shredded apple (I've used granny smith, gala and fuji and all have been good!
1 1/4 cups all-purpose flour
1 1/4 tsp baking powder
1/4 tsp nutmeg
1/4 tsp allspice
1/2 tsp ground cinnamon
2 TBLS white sugar
Directions
In a large bowl, combine butter, egg, milk and apple. In a separate bowl, sift together flour, baking powder, cinnamon, nutmeg, and allspice and sugar. Stir flour mixture into apple mixture, just until combined.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
Serve with cinnamon syrup.
Cinnamon Syrup
Ingredients
1 C brown sugar
1 C granulated sugar
4 TBLS flour
2 tsp cinnamon
2 C water
2 tsp vanilla
Directions
Whisk together the white sugar, brown sugar, flour, and cinnamon in a small saucepan. Add water. Bring to a rolling boil, stirring often. Continue to boil and stir until mixture thickens to syrup consistency. Remove from heat and add vanilla; cool 10 minutes before serving. Enjoy!!
Tomorrow's Vegetable: Red Bell Peppers
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