The Amazing Apple

It's that time of year when the best apples begin appearing at your favorite grocer, and maybe still on teachers' desks! Do kids still do that?  Regardless, we associate this plentiful, affordable fruit with back-to-school.

No longer are we limited to the traditional red and golden delicious, seems each year new, tastier varieties debut!  My favorite in recent years is the "Pink Lady" variety; sweet, slightly tart and very tasty, but prone to bruising and usually more costly than the more common choices. 

Who hasn't recently heard of the pomegranate, gogi berry, or acai for maximum nutrition potency?  The apple has taken a back seat to these trendy superstar fruits, but no more!  I am here to remind you there is truth in that old saying, "An apple a day..." well, you know the rest!  

Here's a few apple facts you may not know:

-average sized apple or 1 cup cut up contains only 65 calories

-high in fiber (1/5 rec. daily allowance=to a serving of bran cereal)

- Eat the skin! The apple is high in vitamin C but most of it is right under the skin. 

-Apples contain both soluble and insoluble fiber.  Both are good! Insoluble is good for digestion, & soluble apple pectin, may aid in colon cancer prevention by helping your body produce anticancer compounds. (Nutrition journal, Shape magazine Oct. 2008)

-Contains the trace mineral boron which has been shown to help retain estrogen, and maintain calcium levels promoting healthy bones! (perfect for those of us 40+, and women in general!)

-high in potassium and vitamin A

-of course no fat or cholesterol

-an overall perfect, portable, readily available, sweet, healthy treat!

Some apple tips:

1. choose a whole apple over juice, perfect to keep in car for an after workout snack

2. Lg. clamshell packs available at Costco for less than $8, perfect for families

3. Keep a bowl of washed apples on your counter to remind you & your kids to eat up!

4. search the internet (www.recipezaar.com is a fave site of mine) for healthy apple recipes

One of my eating goals is to focus on yummy foods I CAN and SHOULD eat to maintain or lose weight rather than dwelling on the evil ones I crave! (darn those Krispy Kreme donuts!)

If we fill our plates with nutrition and taste giants like the apple, we will keep those hunger pangs - and hopefully cravings! -  at bay.  Let me know what some of your favorite GOOD foods are!

Easy, healthy, vegetarian chili recipe

Here's a treasured recipe I've had for a decade or so.  I found it in "Runners' World" magazine and even my picky husband likes it!  My kids eat it too, without a lot of complaining!

It is literally a bowl full of low fat, tummy-warming nutrition, packed with immunity boosting vitamins; perfect food for cold & flu season. Yes, believe it or not it will be here before we know it!  Soon the weather will be cool enough that this will sound like the perfect post "boot camp" meal.

1 onion chopped

1 green pepper (bell) chopped

1 cloves garlic, minced

1 tsp. olive oil

1 16 oz. package of extra-firm tofu, drained and crumbled

1 or 2 cans of beans (kidney, pinto, or white)

1 28 oz. can stewed or chopped tomatoes

3 med. carrots sliced

2 tbsps. chili powder

1 tsp. cumin

1 tsp. hot sauce (tabasco)

salt and pepper to taste

Saute the onion, pepper and garlic in the oil over med. heat. Add the tofu and saute until crisp

and lightly browned (about 10 min.). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, salt and pepper. Bring to a boil. Reduce heat and simmer 50-60 min. Serves 4.

Serving suggestions: tossed salad and corn bread.