For the month of October, let’s shift our focus to Apples

  • Have you ever heard “An apple a day keeps the doctor away?” Apples are packed full of nutrients and when added to your diet routinely may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The average small apple (~2.75 inches in diameter) contains about 80 calories and 4 grams of fiber. Remember, adequate fiber in your diet helps to keep you full as well as keep your digestive health regular.
  • Apples locally are beginning to be in season in our community. This season look for these varieties of apples at local farms: Early Gold, Ginger Gold, Gala, Early Fuji, Honeycrisp, Cortland, Golden Supreme, Jonagold, Jonathan, Red Delicious, Golden Delicious, Rome Beauty, York Imperial, and Granny Smith. Unsure of flavor and which type you may like. Many farm stands have small “taster” apples available or are more than willing to cut up an apple for you to try.
  • Unsure of what type of apple to buy for cooking vs. eating? Here are some suggestions- Braeburn apples are an all-purpose apple, it works well in pies and tarts where you don't want the filling to be overly juicy; Cortlands are excellent for salads and cheese plates, as the flesh doesn't brown and discolor quickly; Fuji apples are among the most popular apples for eating fresh, but they're also great for baking, as they hold their shape when they cook; Galas have yellow-orange skin with red striping. They're best for salads, eating out-of-hand, applesauce, and pressing into cider. Enjoy and Be Well.

Recipes of the Month

Apple-Gorgonzola Salad with Red Wine Vinaigretteapple Gorgonzola salad

Ingredients

  • Vinaigrette
    • 1/3 cup olive oil
    • ¼ cup red wine vinegar
    • 2 tablespoons sugar
    • 1 teaspoon Dijon mustard
    • 1 clove garlic, finely chopped
  • Salad
    • 1 (10 oz) bag mixed baby greens or Italian-blend salad greens
    • 1 medium red or green apple chopped (1 cup)
    • ½ cup crumbled gorgonzola or blue cheese (2 oz)
    • 1/3 cup chopped walnuts, toasted

Directions

  1. In Small Bowl, Beat vinaigrette ingredients with wire whisk until smooth.
  2. In Large Bowl, Toss Salad ingredients with vinaigrette just before serving.

Cereal Apple-Cran Muffinsapple cranberry muffins

Ingredients

  • ¾ cup sweetened applesauce
  • 1/3 cup fat-free Skim milk
  • 2 tablespoons vegetable oil
  • 1 egg or ½ cup fat-free egg product
  • 3 cups oatmeal crisp almond cereal, slightly crushed
  • 1 ¼ cup all-purpose flour
  • ½ cup packed brown sugar
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • ¾ teaspoon baking soda
  • ½ cup sweetened dried cranberries
  • ½ to 1 teaspoon coarse sugar or granulated sugar

Directions

  1. Preheat the oven to 400 F. Place paper baking cup in each of 12 regular-sized muffin cups; spray bottoms with cooking spray
  2. In a large bowl, mix applesauce, milk, oil, and egg until blended. Stir in remaining ingredients except course sugar just until moistened. Divide batter evenly among muffin cups. Sprinkle with coarse sugar.
  3. Bake 18-22 minutes or until golden brown