The Core Facts

October is National Apple Month and even though Montana is not an apple producing state I know I am enjoying the apples off of my backyard tree and the new apple crop in the grocery stores.

About 2,500 varieties of apples are grown throughout the United States. The top 10 apple varieties are: Red Delicious, Golden Delicious, Fuji, Granny Smith, Rome, McIntosh, York, Idared and Jonathan. In 2008, the average U.S. consumer ate an estimated 49.8 pounds of fresh and processed apples.

The old expression, “An apple a day keeps the doctor away”, still has merit. A medium sized apple, the size of a tennis ball, has 80 calories, helps reduce the risk of cancer because it contains no fat, helps reduce the risk of high blood pressure because it contains no sodium and helps reduce cholesterol because it is an excellent source of fiber.

The freshest apples are available from September through November, although most varieties are available year-round. Purchase well-colored apples that are firm, with a fresh fragrance and smooth skin. If you notice dry, tan or brown-colored areas on the skin, this is known as scald and usually has no effect on the flavor of the apple. For best quality, store apples in the refrigerator in a plastic bag, with air holes, at 30-32º.

I encourage you to try different varieties of apples as there are some really tasty ones out there. I recently tried a “jazz” apple which was wonderful.

You can lower the fat in a baked product by substituting up to half of the fat with applesauce. The baked product should be one that is moist to begin with; a crispy chocolate chip cookie will not turn out well. I would start by substituting 1/4-1/3 of the fat with applesauce to see if you like it.

Apple Coleslaw

2 c. shredded cabbage

2 medium unpeeled apples, cored & diced

1 can (16 oz.) crushed pineapple, drained

½ c. fat-free mayonnaise

Mix all ingredients together and refrigerate at least one hour. Serves 6.

Source: U.S. Apple Organization

Baked Pork Chops with Apple Dressing

2 slices light whole-wheat bread, torn into bite-size pieces

1 medium cooking apple, peeled & finely chopped

1 medium rib of celery, finely chopped

4 medium green onions (green and white parts), thinly sliced

¼ c. low-sodium chicken broth

1 egg

1 tsp. dried sage

¼ tsp. pepper

4 boneless pork loin chops, trimmed of fat

Stir dressing ingredients together until bread is moistened. Spoon half the dressing into an 8” square baking pan, smoothing the surface. Place the chops in a single layer on the dressing. Spread remaining dressing over the chops. Bake at 375º covered for 30 minutes and uncovered for 10-15 minutes or until chops register at least 145º.

Source: American Heart Association

Quick Apple Cake

2 c. diced apples (can be chopped in food processor with peeling on)

1 ½ c. all-purpose flour

1 c. sugar

½ c. vegetable oil

1 egg, beaten

1 tsp. baking soda

½ tsp. cinnamon

½ tsp. salt

Nuts & raisins optional

Preheat oven to 350°F. Lightly grease an 8” round cake pan.

Combine all ingredients in a large bowl; stir until lightly mixed. Pour into a lightly greased and floured 8” cake pan. Bake at 350º until a toothpick inserted in the middle comes out clean, about 30 minutes. Remove from oven and cool 15 minutes; remove from cake pan and cool completely. Sprinkle top with powdered sugar if desired.