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Health benefits and
wide variety make
“an apple a day” easy
By Frank Bordoni
YOU’VE PROBABLY HEARD the expression
“An apple a day keeps the doctor away” many
times, and while it takes more than just a daily
apple to keep a person healthy, it is certainly a
step in the right direction.
Apples are fat, sodium and cholesterol
free and contain only 80 calories each. They
are a great source of fiber, vitamins and minerals, despite the fact that 25 percent of their
volume is air. They also contain more phosphates than any other fruit or vegetable.
Because almost two-thirds of the fiber and
half of the vitamin C and valuable acids lie
just beneath the apple’s skin, you should eat
your apples unpeeled and raw, thereby maximizing the health benefits.
The apple’s own acids not only make the
fruit itself digestible, but also aid in the digestion of other foods, making apples a particularly healthy and tasty accompaniment when
used in sauces and chutneys.
Apples are also valued as a natural medicine, and have been used in various forms for
sore throats, skin poultices and the treatment
of constipation, insomnia and biliousness. In
addition, apples act as an excellent dentifrice,
cleansing the teeth with their juices, and are
just hard enough to mechanically push back
the gums so that the borders are cleared of
any deposits.
Approximately 7,500 varieties of apples
are grown throughout the world, and the
recipe: Apple Butter
41/2 pounds tart apples such as Granny
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Preparation time:
20 minutes
Cooking time:
2 to 3 hours
Smith, peeled, cored and quartered
11 pint apple cider
11/2 pounds brown sugar
2 teaspoons cinnamon
11 teaspoon ground cloves
11 teaspoon allspice
Juice and zest of 2 lemons
Cook the apples in the cider in a large, uncovered saucepan over moderate
heat, without stirring, until they are soft, then mash them and pass the pulp
through a sieve. Add 1/2 cup brown sugar for each cup of purée. Add the spices,
lemon juice and zest, and cook uncovered over low heat, stirring occasionally,
until thick and dark brown. If you are not going to be using the apple butter
within a week, pour it into sterilized jars and seal tightly. Keep the jars refrigerated and use the apple butter within six months. Makes 3 pints.
following types are among my favorites for
snacking. Gala apples, easily recognized due
to their smaller size and reddish orange skin,
are mild and sweet. The Pink Lady variety is
aromatic and sweet, but with a more complex
flavor than the Gala, and a delicate sugar-to-acid balance. For me, the simple flavor of
the Red Delicious is an absolute triumph.
Other apple varieties are favorites for
cooking. The tart-tasting Granny Smith
works well to balance sugary dishes (see Apple
Butter recipe, left), while the Fuji is excellent
for salads.
Whatever your own favorite apple variety may be, selection and storage of the
fruit is important. Apples should always be
reasonably firm, with smooth skins and
good color. They should also feel solid and
heavy when held in the palm of your hand,
not soft or light. And remember that apples
ripen six to 10 times faster if they are at
room temperature instead of refrigerated,
so unless you are going to eat them right
away, keep them cool. C
Frank Bordoni is an award-winning chef, food
writer and TV personality in the UK. He
believes in using the best possible ingredients
to make simple, tasty and healthy dishes.
The Costco Connection
Members will find a wide assortment of
apples at their local Costco. Look for Red
Delicious, Fuji and Gala apples in
September and Granny Smith, Braeburn
and Jona Gold apples in October.
