Apples are one of nature's most versatile foods as well as one of the oldest ones around.  There are over 7500 varieties that come in all shades of red, yellow and green.   They are low in calories and high in fiber  Mother nature was at her creative best -apples have it all, taste, looks and nutritional aspects that just won't quit.  Vitamins include A, C. and beta carotene (if you leave the peel on)  Minerals include potassium, calcim and phosphorus


The sugar found in apples is one of the sweetest sugars on earth, but fructose won't wreck havoc with your blood sugar that other sugars do.  It triggers a slower rise in your blood sugar level.


Apples that go to pieces when cooked are usually best for applesauce.  Those that keep their shape are best for baking whole.  Tart apples are good for cooking, sweet apples for eating raw.




1 apple has:

   80 calories

     0 gram fat

18.0 grams carbohydrates

   5  grams of fiber

   0 milligrams of sodium

160 mg. potassium


GOOD SOURCE OF : Fiber, flavenoids, potassium, andVitamin C






5 Red Delcious apples, cubed

1 / 2 cup sliced celery

1 / 2 cup chopped nuts

1 / 2 cup low fat mayonaise

1 / 2 cup raisins

1 lemon juiced


Combine apple, celery, nuts, and mayonaise, raisins, lemons, and mayonaise in a large bowl.  Toss to coat, then serve on lettuce leaves                                              



NOTE:  This was part of a program we use at our chapter meetings.  We asked everyone to name their favorite fruits or vegetables.  We put the names of these in a jar.  Each week, we drew a name, and then we would do research on the food involved. 

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