It’s Apple Season! And you know what they say, “An Apple A Day…”
October 12, 2017
By Kay "KayMac" MacInnis, Registered Dietitian
This is one of my favorite times of the year...there are apples everywhere! So many choices to choose from, Gala, Granny Smith or Honey crisp to name a few. Different tastes, sweet or tart, to please your palate, and textures, crunchy or crisp, to sink your teeth into!
Best of all, I can toss one in my purse and know there is a healthy option to add to my breakfast, lunch or to have as just a snack!
When trying to eat healthy, an important strategy is to eat foods that are fresh, seasonal and avoid as much processed food as possible. Fall brings the height of apple season and with so many apples grown locally [think NC mountains]. They are great to incorporate into your diet and meals in so numerous ways. They can be included in salads, part of the entrée, side dish or dessert, though opt for Apple Crisp, not Grandma's famous Apple Pie.
Apples can be chopped, diced, sliced and even shredded into many of your favorite recipes to add flavor and moisture. Plus, they are a great source of Vitamins C, Vitamin A, and flavonoids as well as Potassium and other nutrients.
One medium apple can provide about 4 grams of fiber and are about 95 calories. So the old adage, an apple a day can keep the doctor away, may have some merit after all! Buy local! Buy seasonal!
Apples and Celery Slaw with Pecans
- 1/2 c raw pecan halves
- 2 c Granny Smith apple, julienne
- 2 c Golden Delicious apple, julienne
- 2 tbsp lime or lemon juice
- 2 c celery hearts and leaves, thinly sliced on a bias
- 1/4 c flat leaf parsley, rough chopped
- 1/4 c mayonnaise
- 1/4 c plain, lowfat yogurt
- 1 tbsp apple cider vinegar
- 1 tbsp honey
- 1/2 tsp celery seed
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
Preheat oven to 325 F. Place pecans on a rimmed sheet pan and place in the preheated oven. Toast the pecans for about 10 to 12 minutes. They will become aromatic and golden brown inside and will have a crisper texture than raw pecans. Cool at room temperature. Meanwhile, place the julienne apples in a large mixing bowl. Add the lime or lemon juice and toss to coat the apples to prevent browning. Add the sliced celery hearts and leaves, and the rough chopped flat leaf parsley. Set aside. In a small mixing bowl, whisk together the mayonnaise, yogurt, cider vinegar, honey, celery see, salt and pepper. Pour over the apple and celery mixtures and gently toss until the salad is evenly dressed. Transfer the salad to a serving dish. Chop the cooled toasted pecans and sprinkle over salad.
Nutrition Information: 154 calories, 10 gm fat, 3 mg cholesterol, 18 gm carbohydrate, 2 gm protein, 203 mg sodium
Recipe source: Today's Dietitian September 2017, page66.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.