- )First of all, bear with the layout of this post, I couldn’t figure out how to correct it)
- As we slowly crawl our way up the Raw Foods Pyramid, I like to take the time to learn more about the particular food that we come across next. Here are a few facts that I have learned about apples.
How Apples Can Differ
- Color…Although you typically think of apples as being either red or Granny Smith green, you can also find yellow, pink, gold, pink, scarlet extremely dark crimson/ purple, and white.
- Size…Commercial growers typically try to grow apples that are anywhere from 2″ to 31⁄4″ in diameter.
Taste… sweet or sour…“bold” versus “hints” of tartness…such as tart and astringent cider apples
- Use…Some apples are made for cooking…while other are best for either making cider or eating fresh.
Where Apples are Grown
Apples are grown in all 50 states….but the state of Washington reigns as the leader of the pack…growing about half the apples grown in the United States.
As far as countries other than the United State, the top producers are China, Turkey, and Poland.
Where to Store Apples
- The expression that “one bad apple can spoil the whole bunch” is true.
- Apples that are bruised or damaged release ethylene gas, which speeds up the ripening of nearby apples that have not been damaged…meaning that the entire group of apples ripens too quickly. So it is important that you remove any damaged apples from the group.
- The one thing that I have learned that I have been doing wrong for decades is not storing my apples in the fridge…more specifically store them in the fridge at temperatures of about 35°–40°F.
- If you store apples in the fridge, your apples will last for a couple of weeks.
- Add a damp cheesecloth to the crisper bin of your fridge. This will help maintain moisture and keep your produce fresher longer.
Okay, so now we know the nutritional value of apples, let’s talk about the different things that eating apples and these nutrients can help prevent or make better, for lack of a better word.
In other words, how apples can keep you on top of your game.
Apples are a good source of antioxidants…which may help lower your risk of getting cancer….as well as prevent new cancer cells from forming and keep existing cancer cells from forming.
In fact eating apples can lower your risk of getting colorectal and breast cancers by about twenty perfect.
Adding more apples to your diet may help prevent the oxidative stress that causes cell damage and leads to the development of certain cancers—including lung cancer, breast cancer, colorectal cancer, and cancer of the digestive tract.
Perhaps If Eve Had Read the Nutrition Label of Apples to Adam, They Would Have Dared to Eat Two of Them — June 22, 2020
- We’ve all heard that “an apple a day keeps the doctor away,” but do you know where this expression came from..what nutrients this nutritional powerhouse contains that are so good for you, what ailments this “miracle food” can help either prevent or help manage.
- An Apple a Day
- This expression supposedly originated in 19th-century Wales, where the original phrase was “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread….then changed to “an apple a day, no doctor to pay”…”an apple a day sends the doctor away”;
- Funny how certain words can mean different things during different timeframes…kinda like the word “gay” meaning joyful and glad back in the Roaring Twenties to what the word means today, right?!
Calories 10025 grams Sugars 10.39 Dietary Fiber 4 grams0.17 g0.26 g Vitamins Quantity%DV† Vitamin A equiv.0%
27 μg29 μg
Pantothenic acid (B5)1%
Minerals Quantity%DV† Calcium1%
Other constituents Quantity Water 85.56 g
†Percentages are roughly approximated using US recommendations for adults.
Apples are high in fiber—both insoluble and soluble. A single medium-sized apple contains about four grams of fiber…17%DV.
Fiber helps manage blood pressure, reduces the risk of cardiovascular disease, helps you stay “full” and as a result helping you lose weight, lowering blood sugar levels and boosting digestive function.
Insoluble fiber provides bulk in the intestinal tract and helps food move quickly through the digestive system…soluble fiber helps prevent cholesterol from building up in the lining of blood vessels, meaning that it can help prevent atherosclerosis and heart disease.
Vitamins and Minerals
The two key vitamins and minerals in apples are vitamin C and potassium.
Vitamin C, which as we already know, can really boost the immune system and help defend the body from infections and diseases…as well as protect the health of your heart.
Potassium, which may benefit heart health when consumed in high amounts.
Apples also provide 2–4% of the RDI for other vitamins and minerals—including manganese, iron, copper, and the vitamins A, E, B1, B2, and B6.
Apples contain many different antioxidants, including…
Catechin…a natural antioxidant also found in green tea that has been shown to improve brain and muscle function.
Chlorogenic acid…another natural antioxidant also found in coffee that has been found to lower blood sugar and cause weight loss.
Quercetin…an antioxidant also found in many other plant foods that has anti-inflammatory, antiviral, anticancer, and antidepressant effects.
Okay, so getting back to the Raw Foods Pyramid and more specifically the lessons that ROYGBIV taught us about nutrition, we’re gonna start looking at these foods by color…starting with red…and working through the alphabet because I’m obsessive-compulsive like that.
We all know what an apple is…(even though many of us are confused by the enormous variety of apples lurking in your local grocery store’s produce aisle since they can be found in different shape, color, and texture….(more of apples to actually buy for cooking what later)…
We’ve all heard the story of Adam and Eve in the garden eating the “forbidden fruit,”…perhaps an apple…
And we probably have all seen Renaissance paintings with apples…
But do you know the history of apples in America?
As American as Apple Pie
Apples were introduced to North America by colonists in the 17th century,
Before Christopher Columbus and all of the other Europeans started invading America, the only apples native to North America were what we know as crab apples…(pretty crappy…would probably make me crabby…how about you?!)
As Europeans began moving into America, they brought apples and apple seeds with them….and began
Today apple farming is a multibillion-dollar industry.
Apples are crunchy, bright-colored, and one of the most popular fruits in the United States.
Age-related macular degeneration, also known as AMD, an eye disease that leads to vision loss in older adults…There has been much debate as to whether or not adding beta-carotene to your diet will help prevent vision loss and lessen the effects of AMD. Some researchers believe that taking high doses of beta carotene…in addition to other nutrients such as vitamin C, vitamin E, zinc, and copper…may reduce the risk of advanced AMD by twenty-five percent.
Cognitive function…Beta carotene also may slow down cognitive decline. Studies have shown that those who have been taking beta carotene supplements regularly, for at least fifteen years, are much less likely to experience cognitive decline.
Lungs…High levels of beta-carotene can also help precent damage to the lungs because of its antioxidant content. Research has shown that those with higher beta carotene blood levels help reduce the decline of FEV1, a measurement how much air you can breathe out at one time.
Skin…Beta carotene has been shown to help prevent skin damage and contribute to maintenance of skin health and appearance because of its antioxidant properties.
But this is supposed to be a blog that slowly crawls up the Raw Foods Pyramid one tier at a time…and here I go talking about frying stuff and baking stuff and grilling stuff.
Bear with me…I obviously have ADHD, right?!
So let’s go back to where we left off in our crawl up the Raw Foods Pyramid and begin talking about fruits and vegetables, shall we?
The most important fruits and vegetables that you must include in your diet are those that are brightly-colored…such as those fruits and vegetables that are bright orange, yellow, red or green.
This is because these fruits and vegetables contain high levels of beta-.carotene…(and no that is not a fraternity or sorority as far as I know)…
Certain fruits and vegetables such as these contain carotenoids,,,this is what gives these fruits and vegetables such bright colors.
Personally I didn’t want to get all wrapped up in caretenoids and the chemical interactions..instead just know that these fruits and veggies are antioxidants…
And if you’re reading my blog because I’m supposed to be blogging about raw foods, clean eating, and so forth, then you probably already know what anioxidants are…
So what are antioxidants?
may protect cells from damage from the free radicals that can do terrible things for your body—such as causing chronic illnesses such as cancer and heart disease, or weaking your immune system,
Avocado...4 large, ripe avocados…about 2C cubed…peeled, pitted, and cubed or chopped about the same shape and size of the cucumbers
Cilantro and Other Herbs.…Any tender fresh herbs are great additions to your avocado salad—such as cilantro, dill, oregano, cumin, parsley, chives, and basil. If using fresh herbs—such as fresh cilantro, parsley, basil, dill or a combination—use 1/2C chopped. If using dried herbs, use 2Tbsp chopped
Cucumber...1 cucumber, sliced in half lengthwise and then sliced…Choose thin-skinned, seedless cucumbers—such as English, hothouse, or Persian cucumbers—instead of regular garden cucumbers. If you are using garden cucumbers, peel off some or all of the tough skin and scoop out some of the seeds before adding to the salad.
Garlic…Garlic is an optional ingredients, but if you do decide to use garlic, use either a small garlic clove or 1/2tsp minced.
Jalapeño…This is another optional ingredient, but will add some zip to your salad. If you are going to use jalapenos in your salad, make sure to first remove the seeds and white membrane from the pepper.
Lemons or Limes…The lime dressing is what makes or breaks this simple salad. You can use either limes or lemon. If using limes, use 3Tbsplime juice or squish a couple of small limes. If using lemons, use 2Tbsp lemon juice or the juice of one medium lemon.
Olive Oil…Using 1Tbsp extra-virgin olive oil makes the salad dressing well-rounded and luxurious.
Onion...1/2C red onion…could also use ½Vidalia onion, if available…very thinly sliced…Soak the sliced onion in water for a few minutes before adding to the salad. This will preserves the flavor but get rid of the harsh, lingering aftertaste.
Tomatoes...You can use either a pint of cherry tomatoes that have been cut in half, a large ripe beefsteak tomato that has been chopped, or 1# Roma tomatoes that have been seeded and chopped. Cherry or grape tomatoes will probably be the best choice because they are almost always sweet—even when out of season. The important thing is that the tomatoes you choose are juicy and ripe.
The perfect avocado salad is the perfect combination of fresh avocado, thinly sliced red onions, cilantro, sliced cucumbers, and fresh tomatoes.
Not only that the perfect avocado salad is topped with a perfectly light, buttery, and luscious lime salad dressing and fresh herbs….that perfectly ties all of the salad ingredients together into a celebration of summer and a tribute to the farmers who have worked to make it possible to enjoy such a perfectly pleasing treat.
The perfect avocado salad is perfectly light and perfectly refreshing…perfectly crisp instead of soggy….perfectly fresh and flavorful..
The creamy avocados are a lovely contrast to crisp cucumbers…and also make the salad more filling too.
And not only that, the perfect avocado salad could not be simpler or easier to make.