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October is National Apple Month

Tina Miller, MS RDN Meijer Healthy Living Advisor, www.Meijer.com/ahealthieryou

Content submitted by: Amanda Imperiale, MPH, University of Michigan School of Public Health Dietetic Intern 2017-18

  • National Apple Month started out as National Apple Week in 1904, then expanded to the entire month of October
  • Michigan is one of the top 10 apple-producing states, along with Washington, New York, Pennsylvania, California, Virginia, North Carolina, Oregon, Ohio, and Idaho
  • Top 10 apple varieties sold in the United States: Gala, Red Delicious, Fuji, Granny Smith, Honeycrisp, Golden Delicious, McIntosh, Cripps Pink/ Pink Lady®, Braeburn, Jazz®.
  • 4/10 apples that are grown are made into processed apple products such as applesauce, apple juice, or dried apple chips,  Each American consumed an average of 44 lbs of apples in 2012!

Nutrition:

  • Apples have antioxidants that are important in disease prevention
  • May improve immune health
  • Promotes gut health
  • Reduces “bad” cholesterol
  • May help in lowering blood pressure
  • Soluble fiber helps keep you regular and helps with weight maintenance

TIPS:

  • Good for eating raw: McIntosh, Fuji, Red Delicious, Gala, Braeburn, Honeycrisp, Jonagold, Granny Smith, Empire, Golden Delicious, Jazz, Ambrosia
  • Good for pies: Crispin, Braeburn, Granny Smith, Empire, Golden Delicious (mixed with a more tart apple), Jazz, Ambrosia,
  • Good for applesauce: McIntosh, Braeburn, Jonagold, Granny Smith, Empire
  • Prevent apples from browning by dipping apple slices in 100% apple juice or a mixture of ½ lemon juice ½ water
  • The apple peel is where a majority of the nutrients are, so keep it on if possible!
  • Serve apple slices with a cheese plate to increase fruit intake
  • Buy apples at your local farmers market or pick your own in the fall for the best quality
    • U-Pick Orchards in the Ann Arbor area
      • Erwin Orchards, South Lyon, MI
      • Coleman’s Farm and Corn Maze, Saline, MI
      • Wasem Fruit Farm, Milan, MI
      • Obstbaum Orchards, Northville, MI
      • Parmenter’s Northville Cider Mill & Winery, Northville, MI
      • Plymouth Apple Orchards and Cider Mill, Plymouth, MI
      • Long Family Orchard & Cider Mill, Commerce, MI

 

 

Cinnamon and Honey Apple Dip

Ingredients:

  • 1 (8-ounce) package cream cheese (light is fine), softened
  • 3 tablespoons honey
  • 1 teaspoon ground cinnamon
  • 1 teaspoon freshly grated ginger
  • Apple slices
  • Walnuts
  • Graham crackers

Directions:

In medium mixer bowl, place all dip ingredients.

On high speed, mix dip until smooth and creamy (60 to 90 seconds).

Serve with assorted apple slices, walnuts and favorite crackers.

Makes two cups.

Nutrition per serving (about 2 Tablespoons): 60 calories, 4 g carbohydrate, 1 g protein, 5 g fat, 2.5 g saturated fat, 45 mg sodium, 15 mg cholesterol.

Source: U.S. Apple Association

 

 

Pumpkin Applesauce Mini-Muffins

Ingredients:

  • 2 cups whole wheat pastry flour (or all-purpose flour)
  • ½ cup brown sugar
  • 1 ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon pumpkin pie spice
  • 1 cup canned pumpkin
  • ½ cup applesauce
  • ½ cup canola oil
  • 1 tablespoon vanilla

Directions:

  1. Preheat oven to 325 degrees. Spray mini-muffin pan with non-stick cooking spray.
  2. In a large bowl combine flour, sugar, baking soda, pumpkin pie spice, and salt. Whisk together to combine. Set aside.
  3. In a smaller bowl, combine applesauce, canola oil, vanilla, and canned pumpkin. Stir until all ingredients are combined.
  4. Add wet ingredients to dry ingredients. Stir until all ingredients are mixed through.
  5. Using a small spoon or a melon ball scooper, scoop the muffin batter into the muffin tin. Only fill each cup 3/4 full.
  6. Bake for 15-20 minutes, rotating pan once halfway through cooking. Makes 24 muffins

Nutrition per serving (2 mini muffins): 195 calories, 25 g carbohydrate, 2 g fiber, 3 g protein, 9 g fat, 1 g saturated fat, 100 mg sodium, cholesterol (0)

Source: WeeklyBite.com

 

 

 

Apple Cheddar Pizza with Toasted Pecans

Ingredients

  • 1 package premade refrigerated pizza dough
  • 3 large apples
  • 1 cup unsweetened apple juice
  • 1 Tbsp cornstarch
  • ½ tsp ground cinnamon
  • 2 Tbsp honey
  • ½ cup chopped pecans
  • 1 cup shredded cheddar cheese
  • Cooking spray

Directions

  1. Pre-heat oven to 425 degrees.
  2. Lightly coat 14-inch pizza pan with cooking spray. Press dough into pizza pan.
  3. Cook apples in apple juice until tender. Drain off juice and reserve. Place apple slices on dough.
  4. Dissolve cornstarch in apple juice, cinnamon, and honey. Cook over medium heat until clear.
  5. Spread sauce over apples. Sprinkle pecans on top. Top with cheese.
  6. Bake in a 425 degree oven for 15-20 minutes

Nutrition per serving (~3/4 cup): 280 calories, 44 g carbohydrate, 3 g fiber, 8 g protein, 9 g fat, 3.5 g saturated fat, 440 mg sodium, 15 mg cholesterol

Source: U.S. Apple Association