According to Wikipedia the apple was introduced into North America in 1625 and the only native apple is the crab apple. Who knew?
Originally from Asia, the apple has been grown there and in Europe for thousands of years. In fact there are over 7500 different types of apples being cultivated, so when we see ten or twelve varieties at the grocery store, that’s pretty sparse. Thanks to the commercial success of the apple, the modern, popular varieties tend to be ones that look good and travel well. Some experts think that the older varieties taste better but in many cases are odd looking by today’s standards and therefore don’t get sold in stores.
Nutritionally the apple is a good bet as a snack or dessert. A raw apple is made up of about 86% water so it helps fill you up without too many calories and it has 12% of your recommended daily fibre.
Medium Sized Apple Nutrition
| Calories | 75 | |
| Total Fat | 0.23g | 0% |
| Saturated Fat | 0.039g | 0% |
| Trans Fat | – | – |
| Polyunsaturated Fat | 0.07g | |
| Monounsaturated Fat | 0.01g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1mg | 0% |
| Total Carbohydrate | 19.06g | 7% |
| Dietary Fiber | 3.3g | 12% |
| Sugars | 14.34g | |
| Protein | 0.36g | |
| Vitamin D | – | |
| Calcium | 8mg | 1% |
| Iron | 0.17mg | 1% |
| Potassium | 148mg | 3% |
| Vitamin A | 4mcg | 0% |
| Vitamin C | 6.3mg | 7% |
Other than just biting into your favourite apple, here are a few other ways you can some fruit in your diet:
Applesauce: Slice up about 4 pounds of apples and simmer in 1 cup water combined with 2 Tbsps of sugar and a pinch of salt. When the apples are soft puree in a blender or food processor with a 1/2 tsp of cinnamon.
Peanut, Almond Slices: Core your favourite apple and cut into 8 pieces. Spread with a Tsp of peanut butter and top with an almond.
Dried Apples: Core 1 apple and thinly slice into 3mm rounds. Spread the slices on a lined baking sheet and bake at 200° F until dry but still soft, 2 to 3 hours.
Candy Apples: In a small pot over medium heat melt 1 1/4 cups cherry hard candies and 1 tablespoon corn syrup until it bubbles. Insert wooden sticks into 4 washed apples. Dip each apple in the candy coating and let set on parchment paper.
Apple-Onion Bruschetta: Fry 2 sliced onions in oil over medium heat until caramelized. Add 3 or 4Tbsps of apple brandy and cook until evaporated. Spread on baguette slices and top with apple slices. Broil until browned.
Apple Chutney: Cook on medium heat a combination of 2 chopped apples, 1/2 of a red onion finely diced, 1 teaspoon minced ginger and 1/4 cup each chopped dried apricots (or raisins), dried cranberries, coconut sugar and apple cider vinegar. Cook until the apples are tender, about 15 minutes. Let cool and enjoy.
Waldorf Salad: In a large bowl combine 1/2 cup sliced grapes (or raisins), 2 finely diced apples, 2 finely diced celery stalks, 1/4 cup each of vegan mayonnaise and chopped walnuts. Add a Tbsp of lemon juice with a pinch of salt and pepper.
Baked Apples: Scoop out (hollow out) the core of 4 apples. Be sure to leave the bottoms intact. In a small bowl mix 3 Tbsps of brown sugar, 2 Tbsps of vegan butter or margarine, 1/8 cup breadcrumbs and 1/2 teaspoon cinnamon. Stuff the hollow apples with the sugar mixture. Place in a baking dish with 1/8 cup apple cider and bake at 375° F for45 minutes.
Sesame-Apple Slaw: In a large bowl mix together 2 Tbsps of sesame oil, 1 Tbsp of brown sugar, 2 tsps each of rice vinegar and soy sauce. Add 1 tsp of fresh minced ginger and stir again. Add 3 cups each of finely diced apples and shredded cabbage. Top with a pinch of salt and toss well.
Apple Crisp: Stir together in a deep baking dish 3 medium apples cored and diced, the juice of a lemon, 2 Tbsps of maple syrup and 2 tsps of ground cinnamon. In a bowl mix together 2 cups of rolled oats 3 Tbsp of flax seed, 1 cup of chopped walnuts, 1/2 cup of maple syrup, 1/4 cup of apple sauce and a tsp of vanilla extract. Spread the oat mixture over the apple mixture and bake at 350° for 45 minutes.