YOUR DIETITIAN: 5 reasons to eat an apple a day

Sweet, crunchy and easy to grab and go—apples make the perfect snack. Plus, they make a sweet add-on to so many foods—from oatmeal for breakfast to a crunchy topping on green salads for dinner. Apples have a lot going for them nutritionally. Researchers at University of Oxford claim that eating an apple a day could prevent or delay 8,500 deaths a year from heart attacks and strokes in people over age 50. Here's why. High in fiber/low in calories With only 95 calories and 4 grams of fiber, apples are a weight-loss friendly food. Apple's fiber provides a fullness feeling for very few calories. Chewing a fresh apple takes a long time. This provides the time needed to send the hormone leptin, which signals fullness, to the brain. Thus, eating a fresh apple can help prevent overeating. Consuming too many calories can result in extra weight/a larger waistline — major risk factors for heart disease and high blood pressure. Lowers blood cholesterol Apples are rich in a soluble fiber called pectin. Similar to the soluble fiber in oats (called beta glucan), apple's soluble fiber helps to lower blood cholesterol. The skin in apples contains quercetin, a flavonoid phytonutrient (plant nutrient) which acts as an anti-inflammatory agent and antioxidant. Inflammation of blood vessel walls stimulates the body to build-up artery-clogging LDL cholesterol. As an anti-inflammatory agent, quercetin helps reduce the inflammation. As an antioxidant, quercetin helps prevent LDL cholesterol from becoming oxidized. Only after it is oxidized does LDL cholesterol embed in blood vessels walls—causing heart disease and/or strokes. Helps lower blood pressure High blood pressure (which inflames blood vessel walls) is a major risk factor for both strokes and heart attacks. The quercetin in apples' skin relaxes the muscles surrounding blood vessels — causing them to dilate. This lowers blood pressure. And thus, reduces the risk of strokes and heart attacks. Improves brain function By dilating blood vessels, quercetin improves blood flow to all organs — including to the brain. Recent studies have found that eating foods rich in the quercetin is associated with a reduced risk of dementia. This may be due to quercetin's ability to work as both an antioxidant to scavenger harmful free radicals and work as an anti-inflammatory to reduce neuroinflammation (inflammation of the nerves) in the brain. Improves lung function Several European studies have found that children with asthma had significant improvement of asthma symptoms, infections, hospitalizations and medication use after one year of following a Mediterranean diet (which is exceptionally high in fruits, vegetables, fish and fiber-rich beans). Researchers attribute this to the fiber and many anti-inflammatory/antioxidant nutrients in produce — including flavonoids (such as apples' quercetin) — which improve lung function. Antioxidants in the skin Quercetin is in the apple skin's pigment (color). So, to get this health-giving nutrient, eat apples unpeeled. Quercetin is produced as protection from the sun's UV rays. Interestingly, the apples which grow at the top of the apple tree and thus, receive the most direct sunlight are the richest in quercetin. To get the most quercetin, select apples with the darkest colored (pigmented) skin. The variety of apples with the highest content of total antioxidant compounds (quercetin plus other antioxidants) are: Fuji, Red Delicious and Gala, per the Department of Food Science at Cornell University. (Other rich sources of quercetin include the skin of red and yellow onions, the skin of tomatoes (especially grape and cherry tomatoes which provide more skin than larger tomatoes), kale and blueberries.) Ways to add more apples For breakfast, try adding finely chopped apples to oatmeal with a bit of cinnamon and walnuts. Or, add thinly sliced apples to pancakes to make delicious German apple pancakes and Dutch baby apple pancakes. Or, try making some simple-to-make healthier apple fritters. (See recipe.) For a snack, enjoy apple wedges with peanut butter. Or, make a yummy "apple-wich" — made with thin slices of cheddar cheese sandwiched between two apple slices. For lunch, try adding thin slices of your favorite apple to a turkey-cheddar sandwich on a hearty whole grain bread. If desired, add a bit of chutney or honey mustard for a tasty sandwich. Or, try adding some finely chopped (unpeeled) apple to chicken soup. Apples are delicious atop salads in the fall. Try topping any mixed green salad with chopped apples, dried cranberries and toasted walnuts. Or, make a Waldorf salad with apples, celery, walnuts and mayo. Chopped red apples also make a colorful, crunchy addition to Coleslaw. For dessert, the possibilities are endless — from simple baked apples filled with walnuts or raisins, apple bread pudding, apple crisp, apple cobbler or a delicious apple pie. Raw or cooked, apples are a sweet, health-giving treat not to be missed — and now is the best time of year to get the freshest, best tasting apples. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Healthier apple "fritters" 2 apples, cored (unpeeled), and cut into rings 1/8-inch thick 1 cup prepared pancake batter (use any brand of pancake mix or prepare your own pancake batter. For the most nutrients, choose a whole grain pancake mix.) Topping: 2 tablespoons melted butter 1 tablespoon sugar (or sugar substitute) mixed with ¼ teaspoon ground cinnamon (or use a pre-mixed sugar-cinnamon mixture.) Wash apples. Core and cut apples horizontally to make apple rings. Set aside. Mix sugar and cinnamon for topping and set aside. Prepare your pancake batter, keeping liquid to a minimum. The thicker the batter, the better it will stick to the apples. A thicker layer of batter will also produce a fluffier pancake. Liberally coat a skillet with non-stick cooking oil spray. Warm skillet over medium-high heat. Using tongs, dip apple slices one at a time into pancake batter, coating both sides. Place onto a hot skillet and cook each side for about 2 minutes or until nicely browned. Place cooked apple fritters on a serving plate. Brush each fritter with melted butter. Serve with sugar-cinnamon mixture so each person can sprinkle on the amount of sugar-cinnamon mixture they desire. Note: If apple filling is too firm to your liking, place fritter in microwave for 30 seconds to soften. Makes: 20 to 25 fritters SOURCE: www.joybauer.com Melt-in-your mouth apple muffins ½ cup margarine (or butter) ½ cup sugar 2 large eggs ¾ cup chunky applesauce 1 large or 2 small apples, cored, unpeeled and chopped 1 ¾ cup flour 1 tablespoon baking powder ½ teaspoon baking soda ½ teaspoon ground cinnamon Topping: About 2 tablespoons margarine 2 tablespoons sugar mixed with about 1/4 teaspoon ground cinnamon (or, simply buy and use sugar-cinnamon mixture.) Preheat oven to 425 degrees, making sure oven rack is in the center position in the oven. Grease 12 (to 14) muffin tins or line with baking paper liners. In a large mixing bowl, beat margarine until soft. Slowly add ½ cup sugar and beat until fluffy. Add eggs, one at a time, beating well. Stir in the applesauce and the diced apples. In another bowl, whisk together the dry ingredients: the flour, baking powder, baking soda and cinnamon. Add this to the large bowl with the flour mixture. Using a rubber spatula, fold mixtures together just until moistened. Spoon batter into muffin tins, filling them 2/3 full. (You may have enough for 2 additional muffins.) Top each muffin with about a ½ teaspoon margarine and a sprinkle of sugar-cinnamon. (If desired, top muffins with a few chopped walnuts. Slightly press nuts into muffins.) Bake for about 15 minutes or until a toothpick inserted into the center of muffin comes out clean. (Check muffins after 13 to 14 minutes to prevent overbaking.) Cool on a wire rack. Personal note: These tender, moist muffins are my husband's favorite muffins—and a fall tradition in our home. Makes: About 14 muffins SOURCE: Margaret Nicholson, Nashville, TN German apple crepe pancakes for two 2 medium apples, peeled, cored and sliced very thinly About 2 tablespoons butter or margarine for frying pancakes (I use Olivio olive oil tub margarine) 2 tablespoons sugar, divided ½ cup flour 1/4 teaspoon salt 2 large eggs, at room temperature, lightly beaten ½ cup plus 2 tablespoons milk (or more) at room temperature 1/4 teaspoon vanilla extract Toppings: Confectioners' sugar and ground cinnamon Very thinly slice apples and set aside. Heat a heavy large skillet. (I use a cast iron skillet.) Melt butter (or margarine). Add 1 tablespoon sugar to start. Let sugar dissolve and slightly brown. Add thinly sliced apples and cook until lightly browned on both sides, but not mushy. Set aside. In a medium bowl, whisk flour, remaining 1 tablespoon sugar and salt. In a small bowl, whisk eggs, milk and vanilla extract together. Add egg mixture to flour mixture. Whisk just until the batter is smooth. If needed, add a bit more milk. Do not overmix. Batter will be thin just like a crepe batter. Heat an 8-inch non-stick (omelet) skillet. Coat with oil (or butter). Combine 1/3 cup of batter with a little less than ¼ cup apples in the small bowl. Pour apple-batter mixture into a hot skillet and quickly tilt the pan so batter spreads evenly over the skillet (just like a crepe). With the help of a spatula, turn pancake over and cook the second side. If some of the apple dislodges, don't worry. Fold pancake over, stuffing any loose apple into the center. Place on a serving plate. Sprinkle each crepe with confectioner's sugar and a dash of ground cinnamon before serving. (I put the confectioner's sugar into a mesh strainer for a more uniform sprinkling of the sugar.) Serve immediately. Personal note: These are worth all the trouble to make. They're absolutely super! Makes: 2 servings SOURCE: www.catzinthekitchen.com with modifications by Phyllis Molnar