Judy E. Buss

Ahh, fresh apples; the joys and benefits of consuming this pretty, crunchy, and sweet fruit! Some 7,500 varieties are grown worldwide for different uses, their production reaching more than 80 million tons!

Apples offer many disease-fighting nutrients, among them lutein, zeaxantin, quercetin, boron, potassium, vitamin C, and fiber. Consuming an apple daily or frequently helps prevent cardiovascular diseases, several types of cancer, asthma, stroke, constipation, and dementia. Because a considerable portion of the nutrients is concentrated in the skin, it is best, whenever possible, to avoid peeling the fruit. As is the case with most fruits, apples are high in fructose (fruit sugar), so for the sake of your health and “waist-management,” eating more than two apples a day is not recommended.

Apple-browning after the fruit is cut is easily eliminated by mixing it with a small amount of lemon juice. To reap the most benefits from an apple, eating it whole, rather than juicing, is best. This tasty friend of your immune system is inexpensive and makes a great addition to breakfast, as a snack, or packed to go. A sandwich made with additive-free peanut butter and slices of apple is delicious and filling. Chopped apples can be used in salads, relishes, and holiday Turkey Stuffings. When baking an apple pie or crisp, opt for Golden Delicious or Gala apples, instead of the tart Granny Smith, so you can dramatically reduce the truck-load of sugar required when using that type of apple.

You can steam sliced (unpeeled) apples in about ten minutes, and use applesauce to reduce the amount of fat when baking a cake. Sweet, wholesome, and fun-to-make stuffed baked apples are a scrumptious holiday treat. The following are some appelicious and easy recipes for you to try. And remember: an apple a day keeps the doctor away!

HARVEST SWEET POTATOES WITH APPLES

2 servings

2 medium sweet potatoes, unpeeled
1 medium Golden Delicious or Gala apple, unpeeled
2 tablespoons lemon juice
2 tablespoons olive oil (not extra virgin)
1/4 cup orange juice
1/2 teaspoon ground cinnamon
1/4 cup raisins

1. With a small brush, scrub the potatoes clean under running water and dry with paper towels. With the tip of a small sharp knife remove the “eyes” and blemishes. Cut the potatoes into bite-size chunks, (about 3/4 inch). Set aside.

2. Meanwhile, quarter and core the apples. Cut each quarter crosswise into ½-inch thick slices and place in a large bowl. Using your fingers mix the lemon juice with apples to coat them evenly. Set aside.

3. Steam the potatoes 5 minutes then add the apples on top: do not mix! Steam the potatoes (and apples) 12 more minutes, until the potatoes are fork-tender but not mushy. Drain.

4. While the potatoes and apples are cooking, mix the oil, orange juice, cinnamon, and raisins in the bowl used earlier for the apples. If you plan to serve this hot, mix the orange dressing in an ovenproof covered dish.

5. When the potatoes and apples are done, gently mix them into the orange dressing. Keep warm in an 180F oven, if desired.

STUFFED BAKED APPLES
2 servings

2 medium Golden Delicious apples, room temperature
3 dried apricots
3 teaspoons dried sweetened cranberries
6 raisins
1/2 cup apple juice (reconstitute the amount needed from frozen juice)
1 teaspoon ground cinnamon
3/4 teaspoon ground allspice
2 tablespoons olive oil (not extra virgin)

1. Preheat the oven to 350F degrees. Place the apricots, cranberries, and raisins in a small bowl. In a small pot, bring the juice to a boil. Pour over the dried fruit and let stand 15 minutes.

2. Meanwhile, using an apple corer or a peeler, core the apples to within ½ inch of their bottom. With a paring knife, slightly widen the top edge of the cavity openings. Peel the top 1/3 of each apple.

3. Drain the dry fruit and reserve the juice. Drop the cinnamon and allspice (evenly divided) into the apple cavities. Chop the dried fruit and stuff the apples with the fruit mixture, ending with a small mound on top. Drizzle the filling with the oil and sprinkle a bit more cinnamon.

4. Place the apples in a greased square glass baking dish – stuffing-side-up. Pour 2/3rds of the reserved juice around the apples, cover and bake 25 minutes. Uncover and bake 10 more minutes, until tender. Do not overbake. Serve warm or cold.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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