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Published on November 15, 2013

An Apple a Day Keeps the Dietitian Away

November 15, 2013

With fall in full swing and apple orchards booming, now is the perfect time to include an apple or two in your daily diet. Apples make for a great addition to any meal as well as a great snack. They are low in calories and a great source of both soluble and insoluble fiber. Small apples are usually only around 80 calories and have about 4 grams of fiber. Soluble fiber helps bind to cholesterol in the gastrointestinal tract and excrete it, which helps to lower LDL cholesterol levels.

It’s important, however, to consume apples with their peel because about two-thirds of the fiber content is found in the peel, as well as important antioxidants! Apples also contain phytonutrients, which are nutrients that occur naturally in plant foods and may help fight diseases. Flavonoids can also be found in apples and are responsible for helping reduce the risk of certain types of cancers, heart disease, and stroke and may also help lower blood pressure.

The great news is more than 2,000 varieties of apples are grown in the United States, so even when it’s no longer fall you should not have any trouble continuing to include apples in your daily diet. Two of the most common types of apples found year-round are Red Delicious and Golden Delicious. Both are great as snacks or as an addition to salads. Fuji apples are great for baking or eating fresh, and Gala apples are great in pies and sauces. Granny Smith green apples are also easy to find year-round and are great as a snack with some peanut butter or cheese for added protein.

Quinoa Salad with Apples

from the U.S. Apple Association

Dressing Ingredients

  • Juice of 1 large lemon
  • 2 teaspoons honey
  • 1 medium shallot
  • 1/2 teaspoon kosher salt
  • 3 tablespoons olive oil

Salad Ingredients

  • 3 cups very thinly sliced kale (about 1/3 of a standard bunch)
  • 1 ½ cups of quinoa
  • 3 cups of water
  • 1 teaspoon plus ¼ teaspoon kosher salt
  • 2 tablespoons olive oil
  • 2 large tender-sweet apples, such as Fuji or Gala, unpeeled and cut into 1/2-inch cubes
  • 2 teaspoons sugar
  • 1/3 cup toasted pine nuts
  • 4 ounces crumbled feta


In small bowl, whisk together lemon, honey, shallot and salt. Add olive oil in a thin stream, whisking as you go. Set aside.

Put kale in serving bowl and set aside.

Put quinoa, water and 1 teaspoon salt in medium saucepan, cover and set over high heat. Bring to boil, and then reduce heat to low and cook until water is absorbed, about 15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork and add it to bowl with kale.

Set large skillet over medium-high heat. Add oil, heat for a minute, and then add apples and ¼ teaspoon salt.

Cook, stirring, for 2 minutes, then add sugar and continue cooking and stirring until apples begin to turn golden, 5 to 7 minutes.

Add apples to bowl with quinoa, then add pine nuts, feta and dressing and toss until evenly combined.

Reviewed by

Michael Ann Kelly, MS, RD

Licensed Dietitian and Nutritionist


Source:, retrieved October 29, 2013. 

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