Dr. Peter Gott offers sound medical answers to reader questions in the new Lifestyles section...
By JENNA JONES, Eating Right
The days are getting shorter, and the nights are getting cooler — that's the telltale sign that fall is upon us here in the North Country.
By far, this is my favorite season. I love watching the leaves change hue and display their showcase of colors to us before they fall. This year, I plan to go apple picking with some of my family and maybe a trip to a pumpkin patch. There are several places in the area that let you pick your own apples and pumpkins.
Please call our office if you would like more information about those sites.
EGG SUBSTITUTE
One of the main reasons I wanted to talk about apples today is their versatility. They can be used in so many different recipes and paired up with many vegetables and meats. And did you know they are also an egg substitute? Neither did I until about a month ago when I was holding a cooking class and, when making a cake found the eggs had disappeared. I frantically looked online for an egg substitute, and one of the options was applesauce. I tried it, and sure enough, the cake came out perfect.
I've been using this method ever since for baked products. It's simple to remember — 2 tablespoons of unsweetened applesauce replaces one egg. By using applesauce instead of eggs, you reduce the amount of cholesterol in your recipe. It can also be used in vegan recipes for those who don't eat animal products.
APPLE PIZZA
Apples are good in so many different dishes that I thought I would share with you some their common and less common uses. We all know they are a fruit that is great for baking. Apple pies, crisp and cake are a few examples. However, there are many more uses for the apple. For example, I put sliced apple on my sandwiches — tuna in particular, but I've also seen it included on turkey and ham sandwiches.
I've found several recipes for hot apple pizza, pork apple burgers, apple-slaw, apple potato cheddar soup. And I also add chopped apples to my meatloaf.
If any of these recipes interest you, contact me by phone or e-mail and I'll send them out to you.
There are also many health benefits associated with apples. Did you know that the average American eats 19 pounds of apples each year? That's about 1 large apple each week. Apples contain approximately 5 grams of fiber and around 100 calories, give or take a few depending on the size and variety. Apples also lower blood cholesterol, improve bowel function, reduce the risk of stroke, prostate cancer, type II diabetes and asthma.
WHOLE-BODY BENEFIT
The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit. Preliminary research from Finland indicates, according to one study, that diets with the highest intake of apple phytonutrients were associated with a 46-percent reduction in the incidence of lung cancer. Findings indicate that two apples a day or 12 ounces of 100-percent apple juice reduced the damaging effects of the "bad" LDL cholesterol. These are some pretty amazing benefits from something the size of your fist.
This year, make an effort to visit one of our local orchards. You'll not only be benefiting your health but also our local economy buy shopping local. Treat your kids to a day packed with apples, fresh air and memories to last a lifetime.
Jenna Jones is a registered dietician at Cornell Cooperative Extension in Clinton County. For more information, contact her at 561-7450 or jej35@cornell.edu
