Apple nutrition facts. Apples are fat, cholesterol, and sodium free and a good source of fiber (soluble and insoluble) and vitamin C. It’s 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. One medium 2 1/2-inch apple, fresh, raw, and with skin has approximately 81 calories. Nutritional value will vary depending on variety and size.
Preparing and serving produce safely. According to the Food and Drug Administration, you should wash raw fruits and vegetables very well before you peel, cut, eat or cook with them. Wash your hands with hot soapy water before and after preparing food. Do not wash produce with soaps or detergents; this may leave residue on produce that is not safe to consume. Use clean potable cold water to wash items. After washing, dry with a clean paper towel. This can remove more bacteria. Don’t forget that homegrown, farmers market, and grocery store fruits and vegetables should all be well washed.
Prevent cut fruit from turning brown. Keep cut fruits, such as apples, from turning brown by coating them with an acidic juice such as lemon, orange or pineapple juice. Or use a commercial anti-darkening preparation with fruits, such as Fruit-Fresh®, and follow the manufacturer's directions. Another method to prevent browning is to mix them with acidic fruits like oranges, tangerines, grapefruit and other citrus fruit or pineapple. Prepare the acidic fruit(s) first. Then, cut the other fruits, mixing them with in the acidic fruit(s) as you prepare them.
Yogurt Dip for Apples • Ingredients: 1/2 cup plain or vanilla yogurt, 1/4 teaspoon cinnamon, 1/4 teaspoon vanilla extract, and 1 apple, sliced. Makes 1/2 cup dip. • Directions: Combine yogurt, cinnamon and vanilla extract in small bowl. Dunk apple slices and enjoy!
Authored by or Adapted from Lisa Franzen-Castle, PhD, RD, University of Nebraska-Lincoln Extension Nutrition Specialist. Healthy Bites Newsletter, http://food.unl.edu/web/fnh/healthy-bites, July 2013.