10 "Superfoods" to Eat Daily for Optimal Health - Part 3

Research might actually confirm that “an apple a day keeps the doctor away.” Apples are loaded with antioxidants quercetin and catechin, which protect our cells and help reduce the risk of cancer and heart disease. Note: You can get more fiber and nutrients by eating the skin.

The apple and skin are higher in fiber than a lot of other fruits, which can help with weight loss by improving satiety. Apples taste fabulous, are filling, and provide energy in addition to the overwhelming antioxidant health benefits. 

Refrigerate or Not - Part 1

I thought this would be very beneficial information to share.  I knew about a few of them but not others.  Since there are so many I'll be posting them in groups of 5.  This information is from Daily Savings

You just hit the grocery store, and your fridge is overflowing. But do all those things actually belong in the refrigerator? The thing is, most fresh fruits and vegetables can survive without refrigeration — along with some other interesting foods, too.

According to the US Department of Agriculture, there are two types of bacteria that cause problems. Pathogenic bacteria leads to food-borne illnesses, and spoilage bacteria changes the way foods look, smell, and taste. When food develops dangerous levels of pathogenic bacteria, it could look, smell, and taste normal while still being dangerous. But when spoilage occurs, something can taste gross but won’t necessarily make you sick. Confusing, right? Here’s a list of 31 items that will do just fine outside the fridge.

1. Potatoes: When too cold, starches found in potatoes turn to sugar, yielding an off flavor. Keep potatoes stored in a paper bag in a cool, dark cupboard or drawer. Same goes for sweet potatoes.

2. Honey: Your luscious honey will turn to crystallized gunk if it is stored in the fridge. Store it at room temperature and out of direct sunlight for happy honey.

3. Tomatoes: Tomatoes actually start losing their flavor and become quite mushy if left in the fridge. Leave on the counter and use when they have a slight give to the outside skin.

4. Apples: Apples, just like tomatoes, start to loose flavor and texture after spending time in the fridge. Leave them on the counter, and toss them in the fridge for 30 minutes prior to eating if you want a crisp bite.

5. Onions: The best place for onions is in a paper bag in a cool, dark cabinet or drawer. If stored in the fridge, they soften and impart an oniony scent on nearby foods.

Fruit & Your Health - Part 4 - Apples

Information from Washington State Apple Association

Eating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day.  The average U.S. consumer eats about 19 pounds of fresh apples a year - about 1 apple per week.  Ongoing consumer attitude tracking in nine major markets across the US has shown that Washington apples remain number one as far as consumers are concerned.  According to one report, 56% of those surveyed named Washington as the brand they look for when buying apples.

Cholesterol - The Chicago Herald posted that apples raise good cholesterol, lower bad and contributes to weight loss. 

Heart Disease & Stroke Prevention - U.S. Apple Association stated that heart disease, including stroke, is the nation's number one killer.  Studies have shown that apples and apple products (like sauce and juice) can help lower your risk of developing heart disease and may also help decrease your waist size and possible even your blood pressure.

Colon Cancer Prevention - New research suggests that both apple pectin and apple juice extracts may enhance the body's ability to protect from colon cancer.  German researchers found that components of apples and apple juice react in the colon and help to slow the growth of precancerous and tumor cells. 

Also, over the past several years, apple consumption has been linked with reduced cancer risk in many studies.  A 2001 Mayo Clinic study indicated that guercetin, a flavonide abundant in apples, helps prevent the growth of prostate cancer cells.  A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43%.  The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50%.

Healthy Lungs - Two recent British studies indicated that eating apples can improve lung health.  A study of Welsh men indicated that people who ate at least five apples per week experienced better lung function.  Research at the University of Nottingham reported that those who ate five apples a week also lowered risk of respiratory disease.  In the Netherlands at the University of Groningen, apples were singled out as a fruit that could cut smokers' risk of COPD in half.  Scientists believe antioxidants found in apples may ward off disease by countering oxygen's damaging effects on the body.

Weight Loss - Apples are a delicious source of dietary fiber and dietary fiber helps aid digestion and promotes weight loss.  A medium apple contains about five grams of fiber, more than most cereals.  Also, apples contain almost zero fat and cholesterol, so they are a delicious snack and dessert food that's good for you.

Apples are heart Healthy - Researchers at the University of California-Davis recently reported that apples and apple juice may help protect arteries form harmful plaque build-up.  In the first study conducted in humans, adults who added 2 apples, or 12 ounces of 100% apple juice, to their daily diet demonstrated a significant slowing of the cholesterol oxidation process that leads to plaque build-up - thereby giving the body more time to rid itself of cholesterol before it can cause harm.

Improved Brain Health - According to the U.S. Apple Association a growing body of evidence suggests that eating apples and apple products can be beneficial when it comes to improving brain health and diminishing the symptoms of Alzheimer's disease.

Apple Nutrition Facts - info provided by Virginia Apples

Calories 81 - Carbohydrates 21 grams - Dietary Fiber 4 grams - Soluble Fiber - Insoluble Fiber - Calcium 10 mg - Phosphorus 10 mg - Iron .25 mg - Sodium 0 mg - Potassium 159 mg - Vitamin C 8 mg - Vitamin A 73 IU - Folate 4 mcg

This information is based on one medium 2 1/2" apple, fresh, raw, with skin. The nutritional value will vary slightly depending on the variety and size.

Nutritional Facts About Virginia Apples -

The homespun wisdom about apples is proving itself true in the lab. Not only are apples low in calories and high in fiber, but nutritionists and scientists are finding that apples can prevent health problems or at least reduce health risks our bodies face everyday. It's their preventative and curative properties that are capturing the spotlight in numerous studies around the world. Some of the studies have found:

*Antioxidant phytonutrients in and apple juice help reduce cholesterol, especially LDL cholesterol (low-density lipoproteins or bad cholesterol), helping prevent cardiovascular disease.

*Antioxidant phytonutrients also help reduce the risk of heart disease á Phytonutrients in apples slow the growth of colon cancer and liver cancer in cells

*Phytonutrients in apples lower the risk of thrombotic stroke.

*Flavonoids, especially the flavonoid, quercetin, found in apples, appear to reduce the risk of lung cancer. Some studies suggest they cut the risk of lung cancer in half.

*Apples appear to improve lung function , in general, because they contain antioxidants.

*Apples help strengthen bones.

*People with diets high in flavonoids, such as those found in apples, are 20% less likely to develop cancer.

*Apples are high in fiber. About 80% of the fiber in apples is soluble fiber which reduces cholesterol. The remaining 20% is insoluble fiber which may help prevent cancers.

*Potassium, which is found in apples, is important in regulating blood pressure.

One Great Little Food

Mother Nature was at her creative best when she came up with apples. They've got it all: taste, looks, and nutritional aspects that just won't quit.

*Apples have no fat, cholesterol or sodium. Compare those stats to a bag of potato chips!

*An average apple contains only 80 calories. Compare that bottom line count to a piece of cake!

*Apples have five grams of fiber, 20% of the daily recommended fiber needs. That's more than most cereals!

*Apples contain vitamins A, B1, B2, C, and Niacin; plus nutrients, Phosphorous Magnesium, Iron and Potassium. Apples are their own health food store!

*Applesauce is a fat free substitute when cooking and can be used in place of oil or shortening. In addition to being health, applesauce makes baked goods taste moist.

*When eaten as a snack, apples suppress hunger longer than junk foods and empty calories they contain. Apples are a great choice when dieting and trying to stave off hunger.

I Didn't Know That - Apples

According to the U.S. Apple Association, these are the top 10 varieties of apples produced in the U.S.

1.  Red Delicious is full-flavored, sweet taste and crisp texture.  They are best for fresh eating and snacking.
2. Golden Delicious have a smooth, sweet taste and tender texture.  They are best for eating raw, cutting up in salads and making applesauce, cider, pies or other desserts.
3. Galas are crisp and snappy with a mellow sweetness. They too are good for eating fresh or in salads and sauces.
4. Fuji is a sweet-tart apple that stays crisp for weeks.  The Fuji is a good all-purpose apple that’s best for fresh eating, salads and applesauce.
5. Granny Smiths are crisp with a sour apple flavor.  They are probably the best all-purpose apple.
6. McIntosh apples are juicy with lightly tart flavor and fresh apple aroma.  They are great in applesauce, cider, salads or for fresh eating.  They can also be used in pies.
7. Rome apples are mild, sweet flavored and have a firm texture.  They are mostly used for baking.
8. Ida Red has a tangy-tart flavor that is good for sauces, pies and desserts
9. Jonathans have a juicy flavor with a spicy tang and tender texture.  Their main use is for fresh eating and cooking
10. Empires are sweet-tart in taste and extra crispy.  Great for fresh-cut slices, candy and caramel apples, baking and make great lunch-box snacks.
    Apple facts –

1. Apples are fat-free, sodium-free and cholesterol-free.
2. Apples are a great source of fiber.  One medium apple has 5 grams or 20% of the daily fiber requirements
3. Whenever possible, don’t peel the apple.  Two-thirds of the fiber and many of the antioxidants are found in the apple’s peel.
4. Prepare apple dishes just before serving to minimize browning.  You can also protect cut apples from browning by dipping them in a solution of one part citrus juice and three parts water.
5. Fruit bowls are beautiful, but they’re not the best way to store apples.  To maintain their crispness, keep apples refrigerated.
6. Buy shiny apples.  If they appear dull, they won’t be crisp and tasty.
7. Store apples away from vegetables with strong odors.  The odors will alter the flavor of the apple.
8. Jonathan apples have a white flesh that maintains its shape well during baking and cooking.
9. Rome Beauty apples cook up quickly and are great for making applesauce or apple butter.
10. Golden Delicious apples are best in salads because they don’t darken after slicing.   They also give apple pies a tangy-sweet taste.
    
    

    
    

    
    

Apples

'An apple a day keeps the doctor away' is a phrase that has been around for years.  But... with all the many varieties out there, which one do you choose?  Maybe this will help.

According to the U.S. Apple Association, these are the top 10 varieties of applies produced in this country.

1.  Red Delicious - full flavored, sweet taste and crisp texture.  Best for fresh eating and snacks.
2.  Golden Delicious - Smooth, sweet taste and tender texture.  Best for eating raw; cutting up in salads; and making applesauce, cider, pies or other desserts.
3.  Gala - Crisp and snapp with mellow sweetness.  Best for fresh eating or in salads and sauces.
4.  Fuji - Sweet-tart flavor; stays crisp for weeks.  Good all-purpose apple that's best for fresh eating, salads and applesauce.
5.  Granny Smith - Crisp with sour apple flavor.  Good all-purpose apple.
6.  McIntosh - Juicy with lightly tart flavor and fresh apple aroma.  Excellent in applesauce, civer and salad or for fresh eating.  Also used for pies.
7.  Rome - Mild, sweet flavor and firm texture.  Most popular for baking.
8.  Ida Red - Tangy-tart flavor.  Favored for sauces, pies and desserts.
9.  Jonathan - Juicy flavor with a spicy tang and tender texture.  Use for fresh eating and cooking.
10. Empire - Sweet-tart taste and extra crisp.  Use for fresh-cut slices, candy and caramel apples, and baking.  Excellent lunch-box snack.

Apple Walnut Cake

Becky from Baking and Cooking, A Tale of Two Loves posted her recipe for Apple Walnut Cake.  I was so impressed with it that I had to give it a try while making just a few changes of my own. I eliminated the use of baking soda and used self rising flour.  I added buttermilk and water.  I also mixed dry and wet ingredients together.  The icing for this was what I really wanted to try.  Yes I made a change there too but not with the ingredients.  I changed the timing of adding the soda.  All-in-all, whether you do it my way or Becky's way, this is a wonderful cake.  My testers have requested that I make it again.  See my full recipe by going to Martha's Recipe Cabinet. 

Tidbits - An Apple a Day?

In ancient Greece , tossing an apple to a girl was a traditional proposal of marriage. Catching it meant she accepted.

Apple Facts

Apples are high in water content and both types of fiber.  Soluble which helps prevent blood sugar spikes that lead to cravings.  Insoluble which helps to fill you up. A medium apple is about 85 percent water with 5 grams of soluble fiber.  Apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs. 

Organic apples are worth the extra cost.  They contain less pesticides than commercial apples. The peel holds half the fiber and most of the iron, magnesium and vitamin C, so you definitely want to eat the peel. Your kids may not like the peel, and you may even be prone to removing it yourself, but it is an essential part of the apple.

Not only can apples decrease your risk of heart disease, they can also reduce your risk for diabetes.  Several studies have shown that women who consumed at least an apple a day were able to reduce their risk of Type II diabetes. Many of the preventive vitamins were found in the peel of the apple. Your kids may not like the peel, and you may even be prone to removing it yourself, but it is an essential part of the apple.

One thing to remember is that while the apple is quite delicious when combined with certain sauces or when peeled, remember that anything that is done to an apple to alter its original content will reduce its level of nutrition.