An Apple a Day

October 17, 2012 By: office 41 Comments

One of the greatest enjoyments of fall is the abundance of fresh, ripe, delicious apples. Apples are a great low calorie snack to help you lose weight, great in a variety of recipes,  a natural mouth freshener, and are very inexpensive.

Why Are Apples Good For You?
Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. The insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple’s fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor.

HAVE AN APPLE TODAY!
Fuel up with this powerful breakfast with fresh fall apples to energize you through the morning!

Fresh Muesli with Apples and Almonds

Makes 2 Servings

Ingredients:

  • 1/2 cup rolled oats
  • 1/4 cup unsalted almonds
  • 2 tsp cinnamon
  • 3/4 cup plain Greek yogurt
  • 1/2 cup skim milk
  • 1 apple, diced
  • 2 tbsp honey

Directions:
1. Preheat a frying pan over medium heat. Toast the oats and almonds until aromatic (or  you can smell the nutty scent). Keep an eye on them and keep stirring because they will burn easily. Stir in cinnamon and let cool to room temperature.

2. In a small bowl, stir together the oat mixture, yogurt and milk.

3. Cover and refrigerate until oats are soft. About one hour or let soften overnight.

4. Spoon the muesli into two bowls. Top with a diced apple and a drizzle of honey.

Nutrition Facts:

  • Calories: 283 kcal
  • Total Fat: 7.4 g
  • Total Carbohydrates: 51.2 g
  • Dietary Fiber: 7.0 g
  • Protein: 7.7 g

Nutrition Tips:

  • The German word muesli means “mixture” and can include raw or toasted cereals (oats, wheat, millet, barley, etc.), dried fruits (such as raisins, apricots, and apples), nuts, bran, wheat germ that is mixed with milk and yogurt.
  • Muesli is very versatile and you can create it depending on the ingredients you like.
  • Greek  yogurt has a higher protein content than regular yogurt. If you do not like just plain Greek  yogurt, mix half the Greek  yogurt with the yogurt you are used to eating.
  • In the fall apples are in season. Try going to local farmers markets and get fresh apples. Also, try switching up the variety of apples you use.

Can’t get enough apples?  Check out Julie’s post about what types of apples are best for your recipes.

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