10 Healthy Reasons to Eat Apples Everyday

The old Welsh proverb “an apple a day keeps the doctor away” is grounded in current research.

Nutritionally, apples are low in calories, providing only 50 calories per 100 grams. An average apple is about 90 calories, rich in dietary fiber (~ 4 grams of soluble fiber per apple), and contains fair amounts of Vitamin C and beta-carotene, two powerful antioxidants. Apples are a good source of B-Complex vitamins and contain minerals such as potassium, phosphorus, calcium and boron.

For your health, here are 10 reasons why you should be reaching for an apple every day:

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Zucchini Boats

Happy first day of summer! Here in the Pacific Northwest, we joke that summer doesn’t actually start until after the 4th of July. The last couple of years our weather has been so cold in the spring that tomatoes didn’t grow very well or produce much at all. Squash? Never a problem, is it?

This year we’ve had bouts of warmer than usual weather…followed by periods of chilly, wet days when we wish our tomatoes were getting more heat. I have my fingers crossed that this will be a great year for my heirloom varieties and I’ll be harvesting plenty of tomatoes to can, dry, freeze, and, of course, eat off the vine by August.

With the activities of summer swinging into high gear, before we know it we’re going to have oodles of tomatoes and tons of zucchini squash. You can’t give all your squash away so I think we should plan ahead.

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Have You Tried Delicata Squash?

Piled in front of the acorn and butternut squash, the distinctive dark-green longitudinal stripes of this winter squash’s creamy yellow body is what initially attracted me at the farmer’s market. Cooking that first beautiful delicata several years ago, I’ve been hooked ever since! I’m not sure if I had my eyes closed to them before, but they are in most US grocery produce departments all fall, winter and, if they last, into the spring. Why not pick one up next time and try one of the recipes below?

 

Many of you may moan here thinking if the delicata is akin to the butternut squash, then you won’t bother. That awkward peeling of that behemoth is not for you! Let’s then refer to this heirloom squash as the delicate cousin of the butternut. After halving and scooping the seeds, the delicata has a similar taste to a butternut, is as easy to prepare as an acorn squash, but better than either of those because the skin is also sweetly edible!

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Sweet On Sweet Potatoes

Sweet potatoes aren’t just for Thanksgiving! I found this recipe for Chili-Bathed Sweet Potatoes from the NYT. Drooling over this mix of hot and sweet flavors on a cold winter’s night made me want to share the benefits of enjoying this incredibly delicious vegetable with you. Keep it simple and bake one for dinner, or make some baked sweet potato fries with lunch, or have a bowl of left-over mashed sweet potatoes with crumbled bacon for breakfast. Sweet potatoes also make a great dip or spread for snacks, appetizers or even on your morning toast. Check out some recipe ideas I’ve included below!

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You Can’t Beat Beets!

I have bad memories of the lunch ladies in grade school “making” us eat our warm, mushy canned beets. But now as a Nutritional Therapist, I realize there is so much more to beets! In the last year, I’ve come to appreciate beets in many forms – raw and shredded in a salad, pickled on a sandwich, roasted and eaten cold, as a fermented beverage called kvass, and sauteed beet greens and garlic with my eggs for breakfast. (Honestly, sooo delicious!)

I grew beets in my garden this year – traditional red beets, golden beets, and white Chiogga beets, which, when sliced, look like a bulls-eye. I harvested a whole sink full of beets the other day so I’ve been looking for more inspiration for how to use them in my diet. I’ve shared additional recipes with you at the end of this post.

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