Recipe: Cinnamon Apples with Pecans and Frozen Yogurt

An apple a day keeps the doctor away? Rui Hai Liu adds to the age-old saying: an apple peel a day might help keep cancer at bay.

The Cornell University food scientist says you can’t beat an apple for help getting and staying healthy.

“We believe that a recommendation that consumers eat five to 12 servings of a wide variety of fruits and vegetables daily is appropriate to reduce the risks of chronic diseases, including cancer, and to meet nutrient requirements for optimum health,” Liu says.

From salads to toppings

And the apple stands at the head of the pack. Dietitians with the American Dietetic Association say a medium-sized apple contains about 80 calories - equal to one-and-a-half Oreos - and also serves as a good source of potassium and fiber, the latter helping with your heart and digestive health.

And they’re versatile, too. Consider using apples as:

•  additions to salads and desserts;

•  toppings for meat, fish and chicken;

•  cut-up snacks;

•  great treats to keep in your desk or refrigerator at work to thwart the mid-day munchies;

•  applesauce spread rather than calorie-dense syrup over French toast pancakes or waffles.

Core of popularity 

Why not make apples a part of our daily diets? After all, the health kudos for apples are piling up.

Apples, especially their peels, are packed with quercetin, which may reduce the growth and spread of cancer cells and  promote heart health by keeping fat from stuffing your blood vessels. What’s more, tannins in apple juice may help keep your gums healthy, according to the dietetic association.

Did you know that apples, as well as pears and red wine, may decrease post-menopausal women’s risk of death from cardiovascular conditions? University of Minnesota scientists say that’s their conclusions from their project involving more than 34,000 women.

Now, Liu and his Cornell team in Ithaca, N.Y., seemingly add to the proof that apples bring home the bacon. In the peels of 230 pounds of apples grown in the university orchard, they have identified at least a dozen compounds called “triterpenoids” that inhibit or kill cancer cells in lab cultures.

In previous projects, Liu identified phytochemicals – mainly flavonoids and phenolic acids – in apples that apparently possess anti-cancer properties, including the possible ability to stymie the growth of breast cancer tumors in humans.

Fixated on flavonoids

Flavonoids are substances found in plant-based foods that health experts believe can help your body fight off disease and cell damage from “free radicals.” They may help you lower your “bad” cholesterol, thus reducing your risk of clogged arteries, heart problems and other cardiovascular conditions, health experts say.

And that’s particularly good news for women: heart attacks and strokes account for a third of all deaths among women, outdistancing cancer and other maladies, according to the American Heart Association.

What’s more, apple's disease-fighting antioxidant power is equal to more than 1,500 milligrams of vitamin C, thanks to the flavonoid contents.

Something to cool you down

Now that you know the goodness of apples, from Nubella’s 6,000-plus Recipe Database, try this quick low-cholesterol, low-sodium recipe:

Cinnamon Apples with Pecans and Frozen Yogurt

1 Tbs. unsalted butter or margarine
4 Jonathan apple, peeled, cored and thinly sliced
3 Tbs. sugar
1/4 tsp. cinnamon
2 Tbs. chopped pecans
2 cup butter pecan frozen yogurt

Melt butter in a heavy nonstick skillet over medium high heat.

Saute apples, sugar and cinnamon 12-15 minutes, stirring frequently, or until apples begin to turn golden. When apples begin to caramelize, remove from heat. Stir in pecans. Serve with frozen yogurt.

Makes four servings.

Nutritional information, per serving: calories 291; fat 10.4g; calories from fat 32%; protein 3.5g; cholesterol 11.4mg; dietary fiber 6g.

Now you know . . .

•  2,500 varieties of apples are grown in the United States.

•  Americans eat about 45 pounds of  fresh apples and processed apple products, according to the University of Illinois agricultural extension experts. That's a lot of applesauce!

•  The five most popular apples in the United States are Red Delicious, Golden Delicious, Gala, Fuji and Granny Smith.

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