What Did Johnny Appleseed Know About Apples?

 Maybe Johhny Appleseed knew more than we did about the benefits of apples. Eating fresh apples has always been good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. 

WHOLE-BODY HEALTH BENEFITS

Eating apples are believed to lower blood cholesterol, improve bowel function and reduce the risk of stroke, prostate cancer, type II diabetes and asthma. The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit. A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of heart disease, stroke, prostate cancer, type II diabetes and asthma. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. 

CANCER PREVENTION

Over the past four years, apple consumption has been linked with reduced cancer risk in several studies.In an article from the American Institute for Cancer Research (December 2019), it indicates that the fiber found in apples can combine with the healthy bacteria in the stomach to reduce the risk of cancer. The types of cancer reduction with apples included breast, digestive (colon, esophageal, mouth), and certain types of lung cancer.  A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent. 

So there you have it! An apple a day may be old advice but it sounds like advise worth following.

Whole Grain Apple Cranberry Stuffing

2 cups low-sodium chicken broth, hot
1 cup dried cranberries
1 cup chopped celery
1 onion, chopped
2 tablespoons unsalted butter
2 Granny Smith apples, cored and finely chopped
6 cups day-old whole grain baguette, cut into 1/2-inch cubes
3 large eggs, scrambled
1/2 teaspoon poultry seasoning
1/4 teaspoon ground black pepper
1/8 teaspoon ground cinnamon
1 dried sage leaf, chopped



Preheat the oven to 350 degrees F. Spray an 11-inch oval baking dish with nonstick cooking spray. Combine the broth and cranberries in a small bowl and let soak for 30 minutes. Saute the celery and onions in the butter in a large skillet until tender, 5 minutes. Add the apples and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.
Place the baguette cubes into a largebowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.
Mix in the onion and celery mixture. Spoon the stuffing into the prepared dish and bake until the center is set, 35 to 40 minutes.

Healthy Apple Crisp

INGREDIENTS:

1/3 cup all-purpose flour (can do 1/2 whole wheat flour)

1/4 cup packed light brown sugar

1/3 cup regular oats

1/4 teaspoon ground pumpkin pie spice

1/4 cup chilled butter

3 tablespoons chopped walnuts

7 cups sliced peeled apples

2 TBSP maple syrup

1/2 teaspoon ground cinnamon


DIRECTIONS

1. Preheat oven to 375°.

2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, oats, and 1/4 teaspoon pumpkin pie spice in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in walnuts.

3. Combine apple and remaining ingredients in a large bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1 1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375° for 45 minutes or until golden brown. Serve warm.

Nutrition Facts - Amount per serving—Calories: 208, Fat: 7.1g, Saturated fat: 3.4g, Protein: 1.8g Carbohydrate: 36.5g, Fiber: 2.3g, Cholesterol: 14mg, Sodium: 58mg

An Apple a Day!

AN APPLE A DAY.... APPLES REALLY ARE GOOD FOR YOU!

Eating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. 

WHOLE-BODY HEALTH BENEFITS

Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma. The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit. A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of heart disease, stroke, prostate cancer, type II diabetes and asthma. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. 

CANCER PREVENTION

Over the past four years, apple consumption has been linked with reduced cancer risk in several studies. A 2001 Mayo Clinic study indicated that quercetin, a flavonoid abundant in apples, helps prevent the growth of prostate cancer cells. A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent.