“Pick” Your Nutrition…Apple Picking This Fall

My daughter Jennifer (on the right) enjoying her apple picking outing.

My kitchen is now overflowing with freshly picked apples that I can use in my favorite fall recipes!  Apples are a great fruit to cook and bake with; not only because they are delicious but because their health benefits go a long way!  This power food is free of fat and cholesterol, low in calories and high in fiber.  The skin of the apple is loaded with disease fighting agents called antioxidants which aids in a lifetime of good health.

Apples are best known for the amount of fiber they contain.  One apple contains about 5 grams of fiber, approximately 20 % of the recommended daily intake. Fiber helps with satiety, making you feel fuller for a longer period of time.  Fiber also supports colon health and helps regulate your digestive tract.  If you are experiencing problems with indigestion or constipation, help yourself to an apple!

 There are tons of different ways you can incorporate apples into your menus.  Try some of these tasty recipe ideas: homemade applesauce, baked apples with a sprinkle of brown sugar and cinnamon, homemade apple pie, apple crisp or apple cider.

 If you are pressed for time, simply eat an apple with peanut or almond butter (about 1-2 tablespoons), add chopped apples to your morning oatmeal, toss sliced apples into your lunchtime salad, or just eat it as is.  After all, they are delicious and nutritious!

 I hope you enjoy the following Apple Cheddar Quesadilla recipe!  And, let me know how your apple picking adventure turns out!

 Apple Cheddar Quesadillas

 Ingredients

6 whole wheat tortillas

12 tablespoons low-fat shredded cheddar cheese

2 medium apples, cored and thinly sliced

Olive oil spray

 Instructions

1. Preheat oven to 350° F.

2. Sprinkle 1 tablespoon shredded cheese over half of the tortilla.

3. Place several apple slices on top of cheese, then sprinkle 1 more tablespoon of cheese on top of apples.

4. Fold tortilla in half.   Slightly spray tortilla with olive oil spray on each side.

5. Repeat with remaining tortillas.

6. Bake quesadillas until the cheese melts and the tortillas are golden brown on both sides.

 Yield: 6 servings                   

Serving Size: 1 tortilla

 Nutrition Facts

Calories: 166                                   Cholesterol: 3 mg

Total Fat: 2 gm                               Protein: 8 gm

Saturated Fat: .5 gm                    Carbohydrates: 30 gm

Monounsaturated Fat: 0 gm    Sodium: 217 mg

Polyunsaturated Fat: 0 gm       Dietary Fiber: 5 gm

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