Apples: Take a bite of this

Advertisement

by joan salge blake, M.S., R.D.

Advertise

WHEN IT'S APPLE-PICKING TIME, HEAD TO THE KITCHEN.

For a tasty, satisfying, and low-calorie treat, look no further than the crunchy offerings in your produce aisle or farmer's market. Whether you like your apples tart or juicy, they're a versatile addition to any meal. What's more, at about 80 calories for a medium-size fruit, one bite into a ripe, crispy apple is a great reminder that nutritious fruity snacks win hands down against their sugary, calorie-packed competition. Apples are filling, too.

Apples rank high in the fiber category, doling out an impressive 3.7 grams of fiber each, which is over 10 percent of the recommended amount we want in our daily diets. The soluble fiber found in apples can help lower your cholesterol and reduce your risk of heart disease. To boost the fiber content, forget the apple peeler. Eating an apple without the skin reduces your fiber intake by more than a third, so just wash and bite in. If that isn't enough, apples are also a crisp way to get some potassium and a small amount of vitamin C.

Whether you bake with them, toss them into salads, or design a meal or dessert around them, it's definitely apple season -- so enjoy Mother Nature's finest.

Sweet Pickin's

Adam's Apple Spice Muffins

• 1 1/2 cups Raisin Bran cereal
• 1 cup oatmeal
• 1 cup buttermilk
• 3/4 cup applesauce
• 2 egg whites, slightly beaten
• 2 tablespoons vegetable oil
• 1 cup whole-wheat flour
• 1 tablespoon baking powder
• 1 teaspoon apple pie spice
• 1/3 cup brown sugar, firmly packed
• 1/2 cup raisins

Vegetable oil spray

Preheat oven to 400 degrees. In a large bowl, mix together Raisin Bran, oatmeal, buttermilk, applesauce, egg whites, and vegetable oil. Set aside. In a small bowl, combine dry ingredients and raisins. Add to Raisin Bran mixture. Mix until just moistened; don't overmix. Spoon into muffin tins, lightly coated with vegetable oil spray. Bake 20 minutes or until toothpick inserted in center of muffins comes out clean. Makes 12 muffins.

Per muffin:

• Calories: 160
• Fat: 3 grams
• Saturated fat: < 1 gram
• Cholesterol: < 1 milligram
• Sodium: 78 milligrams
• Dietary fiber: 2.5 grams

Applesauce Raisin Bread

• 1 1/2 cups whole-wheat flour
• 1 cup oatmeal, uncooked
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon allspice
• 1 cup raisins
• 1/2 cup apple juice concentrate, undiluted
• 1 1/4 cups applesauce
• 1 egg, slightly beaten
• 3 tablespoons vegetable oil

Mix together first six ingredients in large bowl. Stir in raisins. In another bowl, mix together remaining ingredients. Add to dry mixture. Stir until just blended. Pour into loaf pan, lightly coated with vegetable oil spray. Bake for 50 minutes or until toothpick inserted in center comes out clean. Makes 16 slices.

Per slice:

• Calories: 137
• Fat: 3.5 grams
• Saturated fat: < 1 gram
• Cholesterol: 13 milligrams
• Dietary fiber: 2 grams

Apple Pie a la Mode

• 12 graham cracker squares, crushed
• 2 tablespoons light margarine, melted
• 2 medium apples, peeled, cored, and cut into slices
• 1/2 cup apple juice
• Cinnamon
• 2 cups vanilla ice milk or low-fat or fat-free yogurt

In a small bowl, combine graham cracker crumbs and margarine. Divide crumbs into four goblets or custard dishes. Place apple slices and juice in a small pot and simmer until apples are tender, eight to ten minutes. Set aside. Scoop half a cup of ice milk on top of crumbs. Spoon warm apple slices and juice on top. Makes four servings.

Microwave directions for apple filling:

Place sliced apples and juice in a covered, microwave-safe dish. Microwave on high (100 percent) for three minutes. Stir and microwave on high for two minutes more. Continue as above.

Per serving:

• Calories: 201
• Fat: 6.5 grams
• Cholesterol: 2.5 milligrams
• Sodium: 155 milligrams
• Calcium: 157 milligrams
• Fiber: 2 grams