FLORIDA APPLES

By Sandy Sun, M.S. Clinical Medicines, B.S. Nutrition Science

Cosmic Crisp, Honeycrisp and other newer popular varieties of apples are available at grocery stores these days. It seems the apple selection has grown quite a bit in the past few years. Apples are grown in Florida as well, though they tend to be different then classic Northern cultivars which include Gala, Fuji, and Red Delicious, because the Southern types were cultivated to require fewer hours of cold weather. The types of apples that grow in Florida are different because apple production requires a certain number of chill hours during the winter to successfully set buds in the spring. Temperatures need to be below 45 degrees Fahrenheit for a set number of hours, depending on type of apple. Florida cultivars require fewer chill hours.

The apple is a member of the Rose family, along with apricots, plums, cherries, peaches, pears, and raspberries. Apples have a white or cream-colored flesh with red, green, or yellow skin. Most types are sweet and crisp, with a varying level of tartness depending on the kind. Apples should be picked off the tree when they reach optimal size and color. If slightly immature, apples will also ripen in the refrigerator.

Cosmic Crisp apples are known for being large and juicy, with a balanced sweet and tart flavor. The texture is firm and crisp. They are bred and grown in Washington state and delicious eaten out-of-hand as well as for cooking and baking.

Honeycrisp apples originated in Minnesota and are now the state fruit of Minnesota. This variety of apple is known for being crisp and sweet. They are grown in the colder states of New York, Michigan, Wisconsin, and Minnesota. They also have a long shelf life and can be refrigerated for up to six months. Honeycrisp apples are delicious eaten raw and are also used for cooking and baking.

Nutrition

Fresh Florida apples are low in calories and high in water, antioxidants, vitamins, minerals, and fiber. According to the United States Department of Agriculture, one medium fresh apple (182grams) contains 95 calories, 25 grams of carbohydrate, 4.4 grams of fiber, 0.5 grams of protein, and 0.3 grams of fat. A single apple also contains 17% of your daily requirements for dietary fiber, 11% for vitamin C, 8% for biotin, 6% for potassium, and plentiful amounts of other nutrients including the B vitamins, phosphorus, magnesium, copper, and manganese.

Blood Sugar Regulation

Apples contain phytonutrients, natural chemicals found in plants, which function in many beneficial ways. Some of these can help regulate blood sugar by slowing the speed and amount of breakdown of complex carbohydrates into simple sugars. Polyphenols also decrease how much sugar your body absorbs from the food eaten. Additionally, these compounds help muscles take up more sugar from the blood to use as fuel. The dietary fiber in apples can also help prevent blood sugar spikes.

Cancer Protection

Other phytonutrients act as antioxidants, which decrease the harmful oxidation of cell membranes which can lead to atherosclerosis and other cardiovascular risk factors. Antioxidants are very powerful in helping to reduce inflammation, which plays a role in many common chronic diseases such as arthritis, heart disease, and some cancers. The antioxidants also help lower risk of asthma and lung cancer. New research shows that antioxidants may also help protect against breast cancer and colon cancer. As with most foods, the less processing the better it is nutritionally. Whole apples are richer in antioxidants, polyphenols, and dietary fiber than the more processed applesauce or apple juice. Most of the nutrients are highly concentrated in the outer skin of the apple.

Heart Health

A single serving contains 17% of your daily fiber needs. Apples contain soluble fiber (pectins) as well as insoluble fiber. A high intake of fiber from fruits and vegetables can help prevent heart disease by lowering cholesterol, particularly the soluble type. Both total cholesterol and LDL cholesterol are decreased with high fiber intake.

How to Select and Store

Choose firm apples that have rich colors and a slight blush. Avoid any that are bruised or have broken skin. Apples vary in tartness depending on variety. Fresh Florida apples, including the Anna, Dorsett Golden, and Tropic Sweet, can be stored in the refrigerator for up to six weeks.

How to Enjoy

Fresh Florida apples are delicious eaten out-of-hand. They can also be sliced and added to a salad or sautéed or baked. Other ways to enjoy fresh apples include:

• Chop and braise with red cabbage

• Slice and serve with cheese for a simple dessert

• Core a whole apple, stuff the core with brown sugar, butter, and raisins, and microwave or bake

• Slice into wedges and grill; top with cinnamon

• Dice and add to ham dishes or casseroles

• Chop finely and add to cakes, cupcakes, muffins, or quick bread

• Chop and add to slow cooker with cinnamon for an easy chunky applesauce

• Slice and use in an apple crisp

• Slice and serve with other fruits and vegetables along with hummus, salad dressing, or other dips.

• Core and slice into rings. Bake at low temperature for several hours to make dried apples, a nutritious and portable snack Enjoy fresh Florida apples today. With their sweet, refreshing flavor and great nutrition, apples are wonderfully versatile and can be a delicious part of any appetizer, main course, or dessert.

Selected References http://gardeningsolutions.ifas.ufl.edu/ http://edis.ifas.ufl.edu/ http://www.whfoods.com