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Fuel up with apples

published: 10-27-2016 Journal entry icon

Eating an apple every day might “keep the doctor away,” but apples can be a perfect choice for those who want to eat healthy and perform well. They contain flavonoids, which can help reduce your risk of cancer and heart disease. Apples also can help lower cholesterol and blood glucose, which is especially important for those with diabetes. Trying to lose weight? Apples are good sources of fiber, helping you feel fuller longer.

Unlike most fruits, apples are available year-round and generally less expensive. Since there are over 7,000 varieties in the U.S., you might find some favorites. And remember to eat the peel because it contains valuable vitamins, minerals, and antioxidants.

On average, Americans eat one apple each week. Why not add apples to your daily eating routine?

  • Breakfast. Grate and stir into pancake mix or oatmeal for added flavor.
  • Lunch. Chop and add to your favorite green salad. Or mix with dried cranberries and chicken or turkey salad.
  • Post-workout snack. Enjoy with nut butter to help rebuild muscles and replenish energy stores. Or simply eat one out of hand.
  • Dinner. Slice and bake with pork chops for a tasty fall meal. Or add some to your holiday stuffing. Tip: Mix grated green apple with purple-cabbage salad mix, ⅓ cup cider vinegar, and 1 Tbsp sugar for a colorful, crunchy coleslaw.
  • Dessert. Core and fill the center with raisins, 1 tsp brown sugar, and a dash of cinnamon. Microwave until soft and then top with vanilla frozen yogurt.