"An apple a day keeps the doctor away."  This old rhyme does hold some merit, but what exactly is it about apples that make them so beneficial? Research has shown that apples have many properties that make them so great for your health.  Read on to see how apples can help you keep your doctor, and maybe some health conditions, away!

·  Apples contain a substance that may protect brain cells from free radical damage which may lead to Alzheimer's disease.

·  A certain flavanoid only found in apples may protect post-menopausal women from osteoporosis and help increase bone density.  Also, the mineral boron that is present in apples aids in strengthening bones.

·  The high levels of flavonoids in apples are believed to help prevent again breast, liver and lung cancer.

·  The pectin in apples helps lower ones LDL ("bad") cholesterol levels.

·  The fiber and pectin content of apples help reduce the risk of colon cancer and help you maintain a healthy digestive tract.

·  Pectin also supplies galacturonic acid to the body which lowers the body's need for insulin and helps manage diabetes.

·  When eaten regularly, apples can help clean your teeth and strengthen gums.  They also improve your breath when eaten after a meal.

 ·  Apples have antiviral properties, aid in digestion, and help prevent constipation. 

Apples are in season now, so stock up on some crisp, sweet (or tart) deliciousness!

Yield: 2 Servings

3/4 lb ~ Butternut Squash, diced
4 tsp ~ Olive Oil
2 cloves ~ Garlic, minced

6 oz ~ Chicken Breast, sliced

1 cup ~ Apples, peeled and cubed
3/4 lb ~ Brussels Sprouts
pinch each of smoked paprika and nutmeg
1/2 oz ~ pine nuts
 

 

 

 

 

 

 

1. Place squash in a microwave-safe dish, add a splash of water, cover, and cook on high for about 5 minutes.

2. Wash Brussels sprouts, trim, and slice into ribbons.

3. Heat 2 tsp olive oil over medium-high heat and add the chicken; saute for 4-5 minutes. Add steamed squash and saute for another 3-4 minutes.  Add garlic, cook for about 30 seconds. Remove from pan and set aside.

4. Add remaining 2 tsp olive oil to the pan, turn the heat up just a bit, then add the Brussels sprouts and apples. Season with a pinch of paprika and nutmeg. Cook for 2-3 minutes, stirring a few times, until nicely browned in spots. Add the squash mixture and pine nuts, toss together and heat through. ENJOY!

Nutritional Information per serving:
per serving: 403 calories , 16 gm total fat , 12 gm unsaturated fat, 44 gm carbohydrates , 13 gm fiber, 28 gm protein

All Recipes adapted by EVOLUTION Pilates & Nutrition Registered Dietitians from public-domain or copyright-free recipes.