You’ve heard the saying “an apple a day keeps the doctor away.” Believe it or not, there’s some truth to this statement along with a multitude of reasons why you’ll want to fill your basket with this delicious fruit.
Health Benefits of Apples
Apples are among the most popular types of fruit in the world and are seasonal favorites during the fall and winter. “An apple contains approximately 95 calories and is an easy, inexpensive way to fit a cup of fruit into your diet,” explained Effie Akerlund, registered dietician with CMC Weight Loss. “They’re packed with nutrients and have been linked to numerous health benefits and reductions in dangerous health risks like stroke, high blood pressure, heart disease, diabetes, and some cancers. Apples are also great for gut health and aid in digestion.”
Apples are a great source of:
- Vitamin C
- Soluble Fiber
How to fit apples into your diet
Apples are very versatile and can be eaten raw or cooked. There are many different types of apples, each with its own texture and level of sweetness. Whatever way you slice it, apples taste good and are super easy to fit into any meal.
Effie has an insider tip when it comes to apples. “Don’t toss the peel. That’s where most of the fiber and nutrients are! That soluble fiber is what aids your gut and digestion.
Easy ways to slide apples into your meals
Adding apples to your diet doesn’t mean you have to learn a slew of new recipes. It can be as simple as sliding a few slices into your favorite dishes. Here are a few ideas:
- Add some cubed apples to your favorite salad for added flavor and a little crisp
- Add some slices of apples to your turkey or ham sandwich or wrap for a touch of sweetness that compliments the saltiness of your meats
- Mix some diced apples into your morning oatmeal or greek yogurt
- Throw on some apple slices when cooking chicken or pork- this will work when roasting in the oven, slow cooker, or even in a pressure cooker
- Try some apple slices on your next grilled cheese
- Stir in some apple slices when you’re making fajitas for a whole new flavor your family will love
- Enjoy a balanced snack of sliced apples with peanut butter
Yummy Apple Recipes
Don’t be afraid to try new things with apples. They are so complimentary with so many things that they are almost fail-proof. If you are feeling adventurous and would like to try something new, we have a few recipes that are so good, they’ll have you screaming “how ‘bout them apples?”
Apple quesadillas with chicken & sautéed onions
Prep Time: 10 minutes Cook Time: 10 minutes
Total Time: 20 minutes Servings: 12 triangles
- 4 Flour tortillas (approximately 8-inches wide)
- 1 cup cooked, shredded or chopped chicken meat
- 1/4 lb grated cheddar or Monterey jack cheese
- 1 apple, sliced
- ½ of an onion, sliced
- ½ tablespoon of butter
- In a small skillet, melt the butter on medium high heat and add the sliced onion. Cook the onions until slightly softened. When they are finished, remove the pan from the heat.
- Heat a separate large skillet on medium-high. Place one tortilla in the skillet. Flip it a couple of times with a spatula, then let it sit in the pan until air pockets form and parts of the tortilla begin to puff up. Flip it again.
- Sprinkle some cheese all over the tortilla leaving at least 1/2-inch plain around the edge of the tortilla.
- Add chicken pieces and some of the sautéed onions on half of the tortilla and top with another sprinkle of cheese.
- Evenly place some of the slices of apple on top of the chicken, onions, and cheese.
- By this time, the cheese on the exposed half of the tortilla should look a little melty. Fold the tortilla over like an omelet, and press down on the folded tortilla with the spatula. Lower to medium heat.
- When the cheese inside the quesadilla has melted, remove the quesadilla to a cutting board. Keep an eye on the bottom of the quesadilla while cooking to ensure it’s not burning.
- Repeat with the remaining tortillas.
- When finished, slice each quesadilla into 3 triangles for easy eating.
Scalloped sweet potatoes & apples
Prep Time: 20 minutes Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
- 2 pounds sweet potatoes
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cinnamon
- 3 medium apples
- 1 large sweet onion
- 2 tablespoons flour
- 1 teaspoon lemon juice
- 1 cup heavy cream
- 1 cup unsalted chicken stock
- Preheat the oven to 350F. Lightly grease a 13×9-inch baking dish.
- Peel and thinly slice the sweet potatoes. Core and chop the apples. Also, chop the onion.
- Toss sweet potatoes with salt, pepper, nutmeg, and cinnamon in a large bowl.
- In a separate bowl, toss apples, onion, flour, and lemon juice.
- Spread half of the sweet potatoes in a single layer in the baking dish. Top with the apples and onions. Arrange the remaining sweet potatoes on top in an overlapping pattern.
- Mix the heavy cream and chicken stock. Pour the mixture over the sweet potatoes.
- Cover with foil and bake for 30 minutes. Increase the heat to 425F and remove the foil. Bake for 20-25 minutes, or until tender and lightly browned on top.
Savory pan-seared pork tenderloin with apples & rosemary
Prep Time: 10 minutes Cook Time: 30 minutes
Total Time: 40 minutes Servings: 4
- 12 ounce pork tenderloin
- 1 tablespoon fresh rosemary
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 apple
- 2 tablespoons of unsalted butter
- ½ cup of chicken stock
- Preheat the oven to 400ºF.
- Cut the pork tenderloin into 4 steak-like pieces about 4 inches wide.
- Heat a tablespoon of olive oil in a large frying pan.
- Pull the rosemary from the stem and give it a rough chop to help release its aromatic flavor.
- Season the pork with salt, pepper and thyme.
- Add the pork to the pan along with the rosemary and cook until browned on all sides and turning as needed (approximately 6-8 minutes.)
- Transfer pork and its juices to an oven-safe baking dish and bake until at least an internal temperature of 145ºF (approximately 12-14 minutes.)
- Core the apple and chop it into ½-inch pieces.
- Melt 2 tablespoons of butter in the same pan as used for pork over medium heat. Cook the apples until golden (approximately 5-7 minutes.) Season with salt and pepper.
- Stir in the chicken stock and increase heat to medium-high and continue cooking until the stock thickens and the apples are tender, another 3-4 minutes.
- Once the pork finishes baking, pull it from the oven and allow it to rest for 3 minutes before cutting. Then cut it into 1-inch thick slices and top with your apple mixture. Serve with your favorite side dish.
Achieve your Weight Loss Goals
Eating nutritious meals is only one aspect of living healthier and maintaining your weight. If you live in Myrtle Beach or Florence and are struggling with shedding pounds and navigating health issues associated with obesity, then CMC Weight Loss may be the ticket to helping you achieve your goals.
CMC’s Surgical Weight Loss Program offers two surgical procedures including Gastric Bypass and Sleeve Gastrectomy and offers robotic surgery as a surgical option. We also offer non-invasive medical weight loss measures, informational seminars, support groups, nutritional counseling, and exercise options including our Walking Club and free bariatric exercise program to help our patients throughout their weight-loss journey.