Boost your fiber by keeping the peel on your apple. Did you know that one medium apple with the peel contains 4.4 grams of fiber, while ½ cup of applesauce contains 1.4 grams. Check out the tasty recipe below from Jessica Cox, RD, that encourages keeping the peel on your apples.
Warm apples and a crispy topping make this a comforting fall dessert. Leave the skin on the apples for a dose of fiber, and serve with a small scoop of vanilla ice cream or yogurt, if desired.
2 medium sweet red apples (such as Gala or Braeburn)
3 tablespoons finely chopped pecans (or substitute walnuts)
2 tablespoons uncooked quick-cooking oats
2 tablespoons packed dark brown sugar
1 tablespoon chopped dried cranberries
1 tablespoon cold butter, finely chopped
¼ teaspoon ground cinnamon
⅛ teaspoon salt
½ cup 100-percent apple juice
- Preheat oven to 350°F.
- Cut each apple in half horizontally. Use a melon baller or spoon to remove the core from each half, creating a rounded hole.
- Combine nuts, oats, brown sugar, cranberries, butter, cinnamon and salt. Use your fingers or a fork to mix until mixture resembles coarse meal. Fill each apple half with about 2 tablespoons of oat mixture.
- Place apples in an 8-inch baking dish; pour apple juice around apples in dish. Cover dish with aluminum foil.
- Bake 30 minutes. Remove foil, and bake an additional 10 to 15 minutes or until apples are tender and topping is golden brown.
Baking time will vary depending on the variety, size and ripeness of the apples. Apples are finished when easily pierced with a toothpick.
Serving size: 1 stuffed apple half Serves 4
Calories: 151; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 8mg; Sodium: 100mg; Total Carbohydrate: 24g; Dietary Fiber: 3g; Protein: 1g
Recipe found here: http://www.eatright.org/resource/food/planning-and-prep/recipes/baked-apples-with-cinnamon-oat-topping-recipe
Show your heart some love through cardio with our Walk to Run program, designed to prepare you for our Gobble Gallop 5K on Thanksgiving Day! Everyone can take advantage of this great program! Don’t think running is for you? A study published by the Journal of the American College of Cardiology finds that even five to 10 minutes a day of low-intensity running is enough to extend life by several years, compared with not running at all. It shows that the minimal healthy “dose” of exercise is smaller than many people might assume. “There is no question that if you are not exercising and if you make the decision to start — whether it’s walking, jogging, cycling, or an elliptical machine — you are going to be better off,” says cardiologist Dr. Aaron Baggish, the associate director of the Cardiovascular Performance Program at Harvard. Check out the video below of what the Y has to offer to help you on your journey to love running!
Gazpacho Recipe By Golda Ewalt, MS, RD, LD Plant Smiles – Grow Laughter – Harvest Love!! This is a perfect recipe for our summer veggie harvest.
3 large tomatoes, diced 1 green bell pepper, seeded and diced 1 cucumber, diced 1 ripe avocado, peeled, seeded and diced ½ medium-size red onion, diced ¼ cup diced Kalamata olives, about 4 to 6 olives 3 tablespoons fresh cilantro, diced 2 tablespoons fresh basil, diced (or 2 teaspoons dried) 2 tablespoons fresh parsley, chopped 1 tablespoon fresh dill, diced (or 1 teaspoon dried) 2 cloves garlic, minced 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar 1 teaspoon hot sauce 1 46-ounce can reduced-sodium tomato juice ¼ to ½ teaspoon freshly ground black pepper Croutons or breadsticks
1. Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving. Serve with croutons.
2. Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.
Nutrition Information: Serving size: 1 cup – Serves 8
Calories: 190, Total fat: 13g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 440mg; Total carbohydrates: 17g; Dietary fiber: 5g; Protein: 5g