Women Power Foods – Apples
Apples are often thought of as America’s favorite fruit, especially around this time of year. However, apples have become so common that we tend to overlook them as a key super food. Apples are as nutritious as they are tasty!
Apples are high in fiber
Whole apples contain about 2-3 grams of fiber per 3.5 ounces keeping you full longer without all those calories. Some of that is in the form of pectin, a soluble fiber that has been linked to lowering levels of bad cholesterol and lipids in the blood.
Apples regulate your blood sugar
Apple polyphenols can actually prevent spikes in blood sugar. These same polyphenols have also been shown to lesson absorption of glucose from the digestive tract.
Apples lead to a healthy heart
Based on recent studies, apples have been associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Many experts attribute this to the antioxidant compounds found in apples.
Apples help pump up your workout
Eating an apple before you exercise may actually boost your endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs.
Another great thing about apples? There are so many ways to incorporate them into your diet. Below is one of our favorite apple recipes- we hope you enjoy it as much as we do!
Sweet and Pungent Apple and Cabbage Slaw 
3 tablespoons fresh lemon juice
2 teaspoons apple cider vinegar
1 tablespoon mild honey
salt to taste
2 teaspoons Dijon mustard
3 tablespoon grapeseed or canola oil
¼ cup plain low-fat yogurt
1 large carrot
2 ribs celery
¼ medium red cabbage (about ½ pound)
2 apples, preferably tart ones like Granny Smith or Pink Lady, quartered and cored
1 to 2 ounces feta cheese, crumbled (optional)
1.) Whisk together the lemon juice, vinegar, salt, mustard, oil and yogurt
2.) Shred the carrot, celery, radishes, cabbage and apples. Feel free to use a food processor or a box grater and for the cabbage you can use a chef’s knife. Toss immediately with the dressing. Serve topped with crumbled feta if desired.
Yield: 6 to 8 servings
Advance preparation: Will keep for 4 to 5 days in the refrigerator
Nutritional information per serving: 132 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 1 milligram cholesterol; 17 grams carbohydrates; 3 grams dietary fiber; 70 milligrams sodium; 2 grams protein
- Posted by holx-admin
- On December 27, 2013