Kaylor: An apple a day…
Apples are one of the most popular fruits in the United States. Thirty-six states grow apples commercially. Apples come in all shades of red, green and yellow. Apple varieties range in size from a little bigger than a cherry, to as large as a grapefruit. Check out the following information on apple facts and how to eat them in safe and delicious ways.
Apple varieties and uses
There are about 2,500 varieties grown in the United States. Golden Delicious, Red Delicious, Fuji and Granny Smith are typically available year round. Apples are great as a snack or cut up in a fresh salad. Many varieties are great for making cooked products. Apples used in baking include Braeburn, Gala, Granny Smith, Golden Delicious, Honeycrisp and Honey Gold. Apples used in pies include Golden Delicious, Braeburn, Jonagold, Jonathan and Granny Smith.
Apple nutrition facts
Apples are fat, cholesterol and sodium free and a good source of fiber (soluble and insoluble) and vitamin C. It’s a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. One medium 2-1/2 inch apple, fresh, raw and with skin has approximately 81 calories. Nutritional value will vary depending on variety and size.
Preparing and serving
According to the Food and Drug Administration (FDA), you should wash raw fruits and vegetables very well before you peel, cut, eat or cook with them. Wash your hands with hot soapy water before and after preparing food. Do not wash produce with soaps or detergents; this may leave residue on produce that is not safe to consume. Use clean potable cold water to wash items. After washing, dry with a clean paper towel. This can remove more bacteria. Don’t forget that homegrown, farmers market and grocery store fruits and vegetables should all be well washed.
Prevent cut fruit from
Keep cut fruits, such as apples, from turning brown by coating them with an acidic juice such as lemon, orange or pineapple juice. Or use a commercial anti-darkening preparation with fruits, such as Fruit-Fresh, and follow the manufacturer’s directions.
Another method to prevent browning is to mix them with acidic fruits like oranges, tangerines, grapefruit and other citrus fruit or pineapple. Prepare the acidic fruit(s) first. Then, cut the other fruits, mixing them in with the acidic fruit(s) as you prepare them.
By: Lisa Franzen-Castle, RD, PhD, Nutrition Specialist UNL Panhandle Research & Ext. Center
Yogurt Dip for Apples
1/2 cup plain or vanilla yogurt
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1 apple, sliced
Makes 1/2 cup dip.
Combine yogurt, cinnamon and vanilla extract in small bowl. Dunk apple slices and enjoy! go.unl.edu/8su
Apple Yogurt Smoothie
2 cups low-fat vanilla yogurt
1 granny smith apple, cored, peeled and diced
cup orange juice
2 tablespoons honey
Put all ingredients in a blender or food processor. Mix until smooth. Pour into 2 glasses. If desired, garnish with sliced almonds, julienne mint and teaspoon honey.
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