Fruit of the Month

The apple can be traced back to the Romans and Egyptians who introduced them to Britain and finally to America. Today, Americans eat about 120 apples apiece each year. At least 50% of the domestic crop is used in items we use every day such as, applesauce, juice, jellies, pies and other popular desserts. (Wellness Encyclopedia of Food and Nutrition, 1992).

Selection

Choose apples that are firm with no soft spots. Avoid apples that are discolored for their variety.

Storage

Keep apples in plastic bags in the refrigerator after purchasing to prevent further ripening. Apples should keep up to six weeks. However, check apples often and remove any apples that begin to decay or the others will do the same.

Preparation

Wash apples well with soap and rinse with water. Prepare apple dishes just before serving to minimize browning (oxidation). Protect cut apples from oxidation by dipping them into a solution of one part citrus juice and three parts water.

Varieties

There are about 2500 known varieties grown in the US. Thirty-six states grow them commercially with the following as top producers, WA, NY, MI, CA, PA, & VA. 56%of the 1999 crop was eaten as fresh fruit and 42% was processed.

	Braeburn Available Oct. through July High flavor impact. The crisp, aromatic Braeburn blends sweetness and tartness just right for snacks and salads. Its color varies from greenish-gold with red sections to nearly solid red.
	Golden & Red Delicious Available year round Goldens firm, white flesh retains its shape and rich, mellow flavor when baked or cooked, making it the preferred "all purpose" cooking apple. The skin is so tender and thin that it doesn't require peeling. The red is the favorite for eating.
	Fuji Available year round Like fine wine, its flavor improves with age. Fuji's spicy, crisp sweetness makes it an excellent snack or as applesauce. Fuji varies from yellow-green with red highlights to very red.
	Gala Available August through March Heart-shaped, distinctive yellow-orange skin with red striping. It has a crisp, sweet taste that can't be beat. Is the perfect take-along snack… anytime. Great in salads.
	Jonagold Available September through April A blend of Jonathan and Golden Delicious apples, offering a unique tangy-sweet flavor. With a yellow-green base and a blush stripe. Jonagold is excellent both for eating fresh and for cooking.
	Rome Beauty Available September through July Baker's dream, but Also a great eating apple. Smooth, blazingly bright red skin with sweet, slightly juicy flesh. Primarily cooking apples, with flavor that intensifies and becomes richer when baked or sautéed.
	Granny Smith Available year round Mouthwatering tartness. Bright green Granny with a pink blush has a crisp bite and a tangy flavor. Its tartness really comes through when baked and sautéed. Enjoy Granny Smiths out of hand or in a salad.
	Winesap Available October through August The apple with old-fashioned flavor. The Winesap has a spicy, tart, almost wine-like flavor that makes it the cider maker's first choice. Violet red in color, it's great as a snack and in salads.
	McIntosh Available October through December McIntosh is juicy, slightly tart, yet very aromatic with white flesh and a rather tough skin that is two-toned red and green coloring. It's a favorite apple for eating, but is also widely used in salads, sauces, pies and is a mainstay in fresh cider.

Recipes

Apple Tuna Sandwich
Makes 3 servings.

Ingredients

1 can tuna in water drained
1 small apple chopped
¼ cup low fat vanilla yogurt
1 tsp. prepared mustard
1 tsp. honey
6 slices whole wheat bread
lettuce leaves

Combine and mix the tuna, apple, yogurt, mustard and honey. Spread ½ cup of the mixture on three bread slices. Top each slice of bread with lettuce and remaining bread. Cut sandwiches in half or as desired.

Nutritional analysis per serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein 21g.

Sliced Honey Apples
Makes 4 servings.

Ingredients

¾ cup honey
½ cup vinegar
2 cups apples
1 Tbsp. cinnamon
¼ cup water

In a saucepan heat the honey, vinegar, cinnamon and water. While heating the honey mixture, peel, core, and slice the apples. When honey mixture begins to boil, begin dropping the apple slices into mixture a few at a time. When apple slices look transparent take them out. Serve chilled or warm with dessert.

Nutritional analysis per serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein 1g.

Apple Butter
Yields 5 pints.

Ingredients

4 lbs. Granny Smith apples, peeled, cored and quartered
1 cup water
1 cup apple cider
Brown sugar as needed
2 tsp. cinnamon
1 tsp. ground cloves
½ tsp. allspice
Grated rind and juice of 2 lemons

1. Cook the apples in the liquid until soft. Pass through a food mill. Add ½ cup brown sugar for each cup of puree. Add the spices, rind and lemon juice and cook over very low heat until thick and dark brown. This may take 3 to 4 hours. 
2. If not to be used within a week or two, pour into hot sterilized jars and seal tightly.

Nutrition information per serving (1 pint): Carbohydrates 67g, Fat 2g, Calories 260, Protein 1g.

French Style Chicken with Apples
Makes 6 servings.
Prep Time: 20 minutes.

Ingredients

6 Boneless, skinless chicken breasts
1 Onion, sliced
1 can (10 oz.) Condensed chicken broth
3 T Apple brandy, cider, or apple juice
3 Empire apples, cored and sliced
6-8 Artichoke hearts, cut in half
Pinch of ground cinnamon, nutmeg, salt, and pepper
Minced fresh dill and parsley

Spray a large, non-stick skillet with cooking spray. Brown chicken breasts on both sides. Remove chicken from skillet and set aside. Stir in sliced onion, apples, artichokes, broth, juice and spices. Cook 3 minutes. Spread chicken breasts in skillet; arrange apples, onion, and artichokes on top. Simmer covered, about 10 minutes or until chicken is tender and heated through. Sprinkle with salt and pepper. Garnish with fresh parsley or dill and apple slices before serving.

Nutrition information per serving: Calories 241, Fat 5g, Calories from Fat 18%, Cholesterol 66mg, Fiber 3g, Sodium 252mg.
Recipe Source: PBH/Western New York Apple Growers Assoc.

Apple Yogurt Trifle
Makes 4 servings.

Ingredients

1 Granny Smith apple, cored and finely chopped
2 8-oz. containers low fat cherry yogurt
10 Tbsp. Grape-Nuts cereal

Green apple and cherry yogurt create ribbons of lovely color in this wholesome snack.
1. Evenly divide half of the chopped apple pieces among four parfait dishes or tall glasses. 
2. Divide yogurt from one 8-oz. container among dishes. 
3. Add 2 Tbsp. Grape-Nuts to each trifle, then top with layers of remaining yogurt, chopped apple and a sprinkle of Grape-Nuts on top. 
4. Refrigerate at least 15-20 minutes before serving to allow cereal to soften slightly.

Nutrition information per serving: Calories 210, Fat 1g, Sodium 186mg, Carbohydrates 44g, Cholesterol 5mg, Protein 7g.

Apple/Carrot Salad
Makes 6 (2/3 cup) servings.

Ingredients

1 cup carrot, shredded
3 (medium), unpared and diced apples
1 Tbsp. lemon juice
½ cup raisins
⅓ cup cholesterol free, reduced fat mayonnaise

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Nutrition information per serving: Calories 126, Fat 4g, Cholesterol 3mg, Fiber 2g, Sodium 89 mg.

Apple Meringues
Makes 4 servings.

Ingredients

2 Jonagold or Golden Delicious apples, peeled, halved, and cored
2 cups apple juice or water
½ cup orange marmalade
2 large egg whites
2 Tbsp. sugar
2 Tbsp. chopped, toasted almonds

1. In small saucepot, poach apples in apple juice 8 to 10 minutes or until barely tender; drain. Spoon 2 Tbsp. marmalade into center of each half.
2. Heat oven to 350 degrees F. In medium bowl with electric mixer, beat egg whites until soft peaks form when beaters are lifted. Gradually beat in sugar; beat until stiff peaks form. Fold in almonds. Cover tops of apple halves to edges with egg white mixture; place on baking sheet. Bake 7 to 10 minutes or until tops are lightly browned.

Nutrition information per serving: Calories 264, Fat 3g, Carbohydrate 60g, Protein 3g, Fiber 2g, Sodium, 35mg, Cholesterol 0.

Spicy Apple-Filled Squash
Makes 4 servings.

Ingredients

1 acorn squash (about 1 lb.)
1 Golden Delicious apple, peeled, cored, and sliced
2 tsp. melted butter or margarine
2 tsp. brown sugar
1/8 tsp. cinnamon
1/8 tsp. nutmeg
Dash ground cloves

1. Heat oven to 350 degrees F. Grease a 1-quart baking dish. Halve squash and remove seeds; cut into quarters. Place quarters, skin side up, in dish and cover; bake 30 minutes. Meanwhile, in medium bowl, combine apple, butter, brown sugar, cinnamon, nutmeg, and cloves.
2. Turn cut sides of acorn squash up; top with apple mixture. Cover and bake 30 minutes longer or until apples are tender.
Variations:
Quick microwave version
Halve and seed squash; cut into quarters. Arrange quarters, cut side up, in microwave-safe baking dish. Microwave on high (100 percent) 6 to 7 minutes, rotating squash halfway through cooking time. Top squash with apple mixture, cover with vented plastic wrap and microwave on high 4 to 5 minutes or until apples are tender.

Nutrition information serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein 1g, Fiber 3g, Sodium 24mg, Cholesterol, 0g.

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This page last updated April 05, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity