Hy-Vee at Midday on Apples: The Core of Healthy Eating

By Linda Ashley, Hy-Vee Dietitian

Apples: the Core of Healthy Eating

With new U.S. crops arriving in stores, autumn is a great time to take a fresh look at apples.

A Bushel of Health Benefits

The role of apples in good health has long been documented. Evidence shows apples may reduce the risk of strokes, cancer and cholesterol while promoting healthier lungs, a pretty smile and a slimmer you. This nutrient-rich fruit is packed with 4-5 grams of fill-you-up fiber per fruit that plays a role in healthy blood cholesterol levels. Crunching an apple satisfies our urge to eat. With just 80 calories in a small to medium-sized apple, apples are a snack that can help you lose weight or maintain a healthy weight.



Peel Appeal

Wash your fruit and be sure to eat the peel. The red, green or yellow pigments in the peel of an apple contain health-protective flavonoids (antioxidant compounds) that may reduce the risk of certain cancers, such as breast, prostate and lung.


Healthy Snack Attack

Snacking on apples contributes good-for-you nutrients to your diet unlike typical snack foods with lower nutrient values. Next time you're in the store compare the NuVal score of apples at 96 to the NuVal score of other common snack foods you might choose and you'll be convinced apples are an ideal snack attack. Get creative or try one of the following seasonal snack recipes:



Apple Snackwich

Serves 4.

Making an apple sandwich out of sliced apples is a kid-friendly after-school snack.

All you need:

2 apples, variety of your choice

4 tbsp Hy-Vee creamy peanut butter, divided

4 tsp Bear Naked Fit Granola

4 tsp Hy-Vee mini chocolate chips

4 tsp Hy-Vee raisins

All you do:

1. Wash and core apples.

2. Slice top and bottom off apples; discard. Slice each apple crosswise into 4 slices.

3. Spread ½ tablespoon peanut butter on each apple slice, then top each slice with ½ teaspoon a sprinkling of granola, mini chocolate chips and raisins.

4. Sandwich two slices to make snackwich.

Nutrition Facts: 170 calories, 9g fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 20g carbohydrates, 3g fiber, 14g sugar, 5g protein

Source: Hy-Vee dietitians





Micro-Baked Stuffed Apples

All you need:

1 apple, washed and cored

1 tsp softened butter

1 tsp brown sugar

1 pinch cinnamon

1 tbsp quick-cooking oats

2 tsp chopped walnuts



All you do:

Wash and core a whole apple. Set it in a small microwave-safe bowl. In a separate small bowl, combine butter, brown sugar, cinnamon, oats and walnuts. Spoon this mixture down into the cored apple. Microwave on HIGH for about 4 minutes or until tender. Let sit a couple of minutes before eating.

Source: Hy-Vee dietitians
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