Tag Archives: apples

Week 38: Superfoods

What are “superfoods?” There isn’t a real definition for this term, but they are understood to be foods which contain high levels of vitamins, minerals and antioxidants – the ones you need to add to your diet to boost your immune system, trim your waistline and start the year off right.

We are all familiar with vitamins and minerals. Antioxidants are molecules which protect the cells in the body from harmful free radicals. These free radicals come from sources such as cigarette smoke and alcohol, and are also produced naturally in the body during metabolism. Too many free radicals in the body can result in oxidative stress which, in turn, causes cell damage that can lead to age-related diseases like cancer, diabetes, and heart disease.

Here are 16 superfoods you should add to your diet:

almonds

Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth.

 

Apples

Apples contain a flavonoid called quercetin, an antioxidant that may reduce the risk of lung cancer. Quercetin also reduces swelling of all kinds, reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate cancer.

 avocado

Avocadoes

The myriad of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – keeps you satisfied and helps you absorb other nutrients. They can help protect your body from heart disease, cancer, degenerative eye and brain diseases.

 black beans

Black Beans

A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants that help your arteries stay relaxed and pliable, and energy-boosting iron. Beans help raise levels of the hormone leptin which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk.

 

Blueberries

Blueberries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. They improve memory by protecting your brain from inflammation and boosting communication between brain cells. Blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure and can reduce “bad” cholesterol.

Broccoli

Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.

Brown Rice

Brown rice is a good source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).

Edamame

One cup has an amazing 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.

Green Tea

Green tea has been used in traditional Chinese medicine for centuries to treat everything from headaches to depression. The leaves are supposedly richer in antioxidants than other types of tea because of the way they are processed. Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins. Drinking green tea regularly is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer’s disease.

Greek Yogurt

Yogurt is low in calories, packed with calcium and live bacterial cultures. But Greek yogurt – which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half.

Kale

Kale contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Though scientists are still studying why this happens, they believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.

Oats

Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.

Salmon

Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, protect against macular degeneration, depression, cognitive decline and may slash cancer risk. Salmon is also a rich source of selenium, which helps prevent cell damage, and several B vitamins and vitamin D.

Spinach

A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.

Sweet Potatoes

Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system. This tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke.

 

Tomatoes

Tomatoes contain lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.

Resources

www.drfranklipman.com

www.health.com

www.health.usnews.com

www.menshealth.com

www.realsimple.com

www.webmd.com

www.womansday.com

Apple Pecan Cake

 

apple cake

Ingredients:

3 c. chopped apples (core, but do not peel)

3 c. sifted flour

2 c. sugar

2 eggs

1 1/8 c. oil

1 t. baking soda

1 t. salt

1 t. cinnamon

2 t. vanilla

1 c. pecans

Confectioner’s sugar

Directions:

Preheat oven to 300oF. Cream sugar, eggs, oil and vanilla. Add flour, baking soda, salt and cinnamon. Fold in apples and pecans. Bake in 2 loaf pans or one bundt pan at 300o for 1 ½ hours. Sift confectioner’s sugar over cake when it has cooled.

Week 34: Apples

apple tree

Apples are the fruit of the apple tree (Malus domestica) a deciduous tree which is a member of the rose family. Archeologists have found evidence that humans have been enjoying apples since at least 6500 B.C. The apple tree originated in Central Asia in southern Kazakhstan, Kyrgyzstan, Tajikistan, Xinjiang, China. Apples were brought to North America by Europeans, and the first apple orchard on the North American continent was planted in Boston by Reverend William Blaxton in 1625. In colonial times, apples were called “winter banana” or “melt-in-the-mouth.”

Mythology

Apples appear in many religious traditions, often as a mystical or forbidden fruit. For instance, in Greek mythology, the Greek hero Heracles, was required to travel to the Garden of the Hesperides and pick the golden apples off the Tree of Life growing at its center. The Greek goddess of discord, Eris, became disgruntled after she was excluded from the wedding of Peleus and Thetis. In retaliation, she tossed a golden apple inscribed with “Kaliste” meaning ‘For the most beautiful one’, into the wedding party. Three goddesses claimed the apple: Hera, Athena, and Aphrodite. Paris of Troy was appointed to select the recipient. After being bribed by both Hera and Athena, Aphrodite tempted him with the most beautiful woman in the world, Helen of Sparta. He awarded the apple to Aphrodite, thus indirectly causing the Trojan War. In Norse mythology, the apple is linked to eternal youthfulness. Though the forbidden fruit of Eden in the Book of Genesis is not identified, popular Christian tradition has held that it was an apple that Eve coaxed Adam to share with her. As a result, in the story of Adam and Eve, the apple became a symbol for knowledge, immortality, temptation, the fall of man into sin, and sin itself. The larynx in the human throat has been Adam’s apple because of a notion that it was caused by the forbidden fruit remaining in the throat of Adam.

Cultivation, Grading and Storage

There are more than 7,500 varieties of apples. The science of growing apples is called “pomology.” Because apples do not breed true when planted as seeds, grafting is generally used to produce new apple trees. The rootstock used for the bottom of the graft can be selected to produce trees of a large variety of sizes, as well as changing the winter hardiness, insect and disease resistance, and soil preference of the resulting tree. The skin of ripe apples is generally red, yellow, green, pink, or russetted although many bi- or tri-colored varieties may be found. Apple trees must cross-pollinate to develop fruit, and honey bees are most commonly used.

If you like the apples made by a particular tree, and you want to make more trees just like it, you have to clone it: Snip off a shoot from the original tree, graft it onto a living rootstock, and let it grow. This is how apple varieties come into existence. Every McIntosh is a graft of the original tree that John McIntosh discovered on his Ontario farm in 1811, or a graft of a graft. Every Granny Smith stems from the chance seedling spotted by Maria Ann Smith in her Australian compost pile in the mid-1800s.

About 63 million tons of apples were grown worldwide in 2012, with China producing almost half of this total. The United States is the second-leading producer, with more than 6% of world production. The apple variety ‘Red Delicious’ is the most widely grown in the United States with 62 million bushels harvested in 2005.

Commercially grown apples are packed in 40-pound fiberboard cartons (most packers put in at least 42 pounds to accommodate a little moisture loss in shipment). And they are designated by count — the number of apples in each carton. The largest packed size is 48, which means there are 48 apples in each box — a very large piece of fruit.

Until the 20th century, farmers stored apples in frost-proof cellars during the winter for their own use or for sale. Improved transportation of fresh apples by train and road replaced the necessity for storage. In the 21st century, long-term storage again came into popularity, as “controlled atmosphere” facilities were used to keep apples fresh year-round. Controlled atmosphere facilities use high humidity, low oxygen, and controlled carbon dioxide levels to maintain fruit freshness. For home storage, most varieties of apple can be held for approximately two weeks when kept at the coolest part of the refrigerator (i.e. below 5 °C). Some types, including Granny Smith and Fuji, can be stored up to a year without significant degradation.

Nutrition

According to the U.S. Department of Agriculture, a typical apple serving weighs 242 grams and contains 126 calories with significant dietary fiber and a modest amount of Vitamin C. Many beneficial health effects are thought to result from eating apples; however, two types of allergies are attributed to various proteins found in the fruit. One form of apple allergy, often found in northern Europe, is called birch-apple syndrome, and is found in people who are also allergic to birch pollen. In other areas, such as the Mediterranean, some individuals have adverse reactions to apples because of their similarity to peaches.

apple peeler

Culinary Uses

Apples are often eaten raw, but can also be found in many prepared foods (especially desserts) and drinks. Apples can be canned or juiced. They are often eaten baked or stewed, and they can also be dried and eaten or reconstituted (soaked in water, alcohol or some other liquid) for later use. Apples are cooked to make applesauce, apple butter and apple jelly. They are milled or pressed to produce apple juice, which may be drunk unfiltered (called apple cider in North America), or filtered. The juice can be fermented to make cider (called hard cider in North America), and vinegar. Through distillation, various alcoholic beverages can be produced, such as applejack, Calvados and apfelwein. McIntosh and Granny Smith apples are considered the best apples for baking.

Resources

Ellis Davidson, H. R. Gods And Myths Of Northern Europe,

Ellis Davidson, H. R. Gods And Myths Of Northern Europe,

Jules Janick, James N. Cummins, Susan K. Brown, and Minou Hemmat. “Chapter 1: Apples”. In Jules Janick and James N. Moore. Fruit Breeding, Volume I: Tree and Tropical Fruits, 1999.

http://www.bestapples.com (Washington State Apple COmmission)

http://www.eatingwell.com

http://www.illinois.edu

http://www.mothejrones.com