October 2021
5
Honest Slate
Food for Thought : all about apples A by Joyce Chicoine, Nutrition and Education Committee
The phrase “An apple a day keeps the doctor away” dates back to 1913, but it is based on an earlier quote from 1866: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” While apples may not repel physicians or prevent them from earning a living, the fruits do contain several beneficial nutrients such as fiber, vitamin C, copper, potassium, and vitamin K. Apples are a good source of malic acid, which is useful for softening gallstones. In addition, apples contain cancer-fighting compounds called flavonoids.
contain vitamins A and C, as well as additional fiber. Apples were first cultivated in Kazakhstan in central Asia where wild apple trees still grow today. From there, they spread throughout Asia, Europe, and northern Africa. The only type of apple that is native to North America is the crab apple, which is mainly considered ornamental. Europeans first brought apple seedlings to North America in the 1600s.
Research also suggests that apples promote brain health and lower the risk of diabetes and asthma. Apple cider vinegar, which is fermented apple juice, has even greater health benefits. It can kill pathogens such as harmful bacteria, as well as lower blood sugar levels and help with weight loss. The glycemic index of apples falls around 40, which is slightly higher than apricots, cherries, grapefruit, and peaches; but lower than grapes, cantaloupe, and watermelon. The main reason for avoiding apples is if you are trying to maintain a low fiber or low carb diet.
Today there are literally thousands of varieties, or cultivars, of apples in existence. A cultivar is a cultivated variety of a plant or animal species containing unique features that can be propagated sexually or asexually. Breeders may select from as many as 45 different traits to focus on when cultivating new varieties of apples. Some examples of these traits are texture, sweetness, longevity, disease-resistance, acidity, flesh firmness, and ripeness. One way of combining two varieties is to graft together the rootstock of one variety and a scion (section of dormant wood) from another variety. This form of asexual propagation is repeated over and over until the new variety has the desired qualities.
What’s the difference between organic and conventional apples? The nutritional benefits are the same. The main differences are that conventional apples may have a longer shelf life, but they are likely to have pesticide residue that is difficult to wash off. Removing the peelings can help, but there still can be pesticides inside the apple. There are benefits to eating the skins of organic apples. The peels
Another way to combine two varieties of apples is with controlled pollination. Pollination occurs naturally when the pollen from the male part of one blossom fertilizes the female part of another blossom. Honeybees help make this possible. With controlled pollination, breeders select which type of pollen will fertilize which type of flower and complete the process manually.
New York State apple growers produce around 30 million bushels of apples per year, making it the second largest apple-growing state in the country. (Washington state is the largest.) About 15–20 popular cultivars are grown in New York. These include sweeter varieties such as Gala, Fuji, Cortland, Golden Delicious, and Red Delicious. More tart varieties include Pink Lady, Braeburn, Jonathan, McIntosh, and Granny Smith. Raw apples are a nutritious snack, but there are many other ways to enjoy them. Apple cider is made by pressing the juice with a cider press, which can be drunk fresh (hot or cold) or after it has fermented. Applesauce is made by cooking apples with water or cider. Apple butter is applesauce that is cooked until the sugar in the apples has gotten caramelized. Dried apples are a sweet, crunchy snack. Apples are also a key ingredient in many popular recipes, such as Waldorf salad, apple bread, apple muffins, apple pie, and apple crisp. The traditional way of making apple crisp is to peel and slice apples and then top them with a mixture of oats, flour, brown sugar, and cinnamon before baking them. A simple alternative for people who can’t eat grains is to slice and bake the apples first and then top them with grain-free granola. Add a scoop of ice cream (or a nondairy alternative) and you will feel like you have died and gone to heaven. HWFC does not provide medical advice. Please check with a health care practitioner before treating any condition. See pg. 8 for all policies and full disclaimer.
Apple Crisp
Gluten free and low or no sugar! by Annette Kramer and Melissa Trout
•Preheat oven to 375°. Grease 8" x 8" pan or pie pan; add 2 T. water. •Peel and slice 4 apples; place in pan. •Drizzle 1 T. maple syrup on apples (optional). •For the topping, melt 1 T. butter in a small microwavable bowl. Mix ½ cup oats and 2 T. chopped walnuts into the melted butter. •Sprinkle topping over apples.
•Bake 25–50 minutes until topping is nicely browned and apples are tender. Serves 4. •If desired, you can use more apples or more sweetening. Nutrition info for 1 serving (using 4 apples and 1 T. maple syrup): 3 g PRO, 30 g CHO, 7 g FAT, 181 calories.
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