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Apples: The Not-So-Forbidden Fruit
How Do You Like These Apples?
- Red Delicious—deep red skin; purported to contain the highest level of antioxidants out of all apple varietals; sweet, crispy, and juicy; best eaten fresh or in salads
- Golden Delicious—yellow skin; mellow and sweet; good choice for salads and other dishes
- Fuji—yellow or red skin; sweet and firm; available year round
- Granny Smith—green skin; very tart; works well as a snack and in pie and sauce
- Gala—cream, yellow, or red striped flesh; crispy, juicy, and very sweet; ideal for snacks
- Rome Beauty—mildly tart; used primarily for cooking
- McIntosh—tangy tart; best for snacking, applesauce, and pie
- Idared—tangy and firm; good for snacking and holds its shape for baking
- Jonathan—spicy tangy; used in pie, applesauce, and cider
- Empire—crisp, juicy, sweet-tart; good all-purpose apple
- Cortland—sweeter than MacIntosh; excellent for salads, kabobs, and garnishes
- Newtown Pippin—green skin; aromatic and tangy; great for pie and applesauce
|One medium (2½ inch) apple, fresh, raw, with skin|
|Dietary fiber||4 grams|
|Calcium||10 milligrams (mg)|
|Vitamin C||8 mg|
|Vitamin A||73 IU|
|Folate||4 micrograms (mcg)|
Selection and Storage
- Choose apples that are free of bruises, and handle them with care to avoid bruising.
- For the best flavor and crunchiness, choose apples that are firm.
- Keep apples in the refrigerator to slow ripening and retain flavor. Refrigerated apples can last for 90 days or more.
- When storing apples, keep them away from pungent foods. This will prevent them from absorbing unpleasant odors.
- Wash apples in cool water before serving.
- To prevent browning when cutting, slicing, or dicing apples, coat them with a 50:50 solution of water and lemon juice or 100% apple juice.
- 3 tablespoons cider vinegar
- 1 cup apple juice
- 3 tablespoons unsalted butter, cut into pieces
- ½ cup sugar
- 8 Gala or Golden Delicious apples
- 3 tablespoons brandy
- ½ cup crème fraiche
- 2 cups sliced apples
- 2 cups shredded salad greens
- 1 package (9 oz.) refrigerated cheese-filled tortellini
- 1-cup fresh strawberries
- ½ cup thinly sliced celery
- ¼ cup sliced green onions
- 3 tablespoons frozen apple juice concentrate, thawed
- 3 tablespoons light corn syrup
- 2 teaspoons firmly packed brown sugar
- 1 teaspoon apple cider vinegar
- 1/8 teaspoon garlic salt
- Dash white pepper
- 2 tablespoons pine nuts, toasted (optional)
American Dietetic Association http://www.eatright.org/Public/
United States Apple Association http://www.usapple.org
Knekt P, Kumpulainen RJ, et al. Flavonoid intake and risk of chronic diseases. American Journal of Clinical Nutrition. 2002:76:560-568.
United States Apple Association. Available at: http://www.usapple.org.
Washington Apple Commission. Available at: http://www.bestapples.com/.