October is Apple Month. Whether you make a day trip to an orchard for apple picking or simply stop by the store or farmer's market, stock up on apples, apple juice and cider this week to celebrate one of the great flavors of fall.
Apples are naturally rich in fiber and antioxidants. In fact, the American Association for Cancer Research, states that eating flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. An apple a day really may keep the doctor away.
Celebrate Apple Month together as a family this week with a featured family meal of Chicken Wraps with California Dried Plums and Apples, Apple Yogurt Coleslaw and Apple-Pie-in-a-Glass Milk. Other recipes featuring apples or apple-derived ingredients to enjoy this week include Aged Cheddar with Apple Wedges and Cider Reduction, Apple, Sauerkraut & Cheddar Quesadillas, Roasted Root Vegetables with Apple Juice and Honey-Mustard Pork Chops.
FEATURED FAMILY MEAL:
CHICKEN WRAP WITH CALIFORNIA DRIED PLUMS AND APPLES
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/70867/chicken-wrap-with-california-dried-plums-and-apples.aspx
Total Preparation Time: less than 15 minutes
Actual Cooking Time: No cooking required
Number of Servings: 4 (213 calories/serving)
To learn more about California dried plums and to obtain additional recipes, visit http://www.californiadriedplums.org
Ingredients:
2 ounces low-fat cream cheese or Neufchatel cheese
2 (10-inch diameter) whole wheat, spinach or tomato wraps
1/2 cup chopped California dried plums
1/4 cup chopped apple
1/4 cup chopped celery
6 ounces shredded or diced grilled chicken breast
Preparation:
1. Spread 1 ounce cream cheese on bottom half of each wrap. Scatter dried plums, apple and celery over cream cheese; arrange chicken on top. Fold in sides, then roll up from the bottom, burrito-fashion, to completely enclose filling.
2. Cut each wrap in half, if desired, for 4 smaller servings.
- Cook's Notes: Serving size is one-half of a wrap.
APPLE YOGURT COLESLAW
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7183/apple-yogurt-coleslaw.aspx
Total Preparation Time: less than 15 minutes
Actual Cooking Time: less than 15 minutes
Number of Servings: 8 (108 calories/serving)
Green apples and green cabbage - old fashioned, low-fat coleslaw with a yogurty, gourmet twist!
Ingredients:
8 cups thinly sliced green cabbage (about 1 3/4 pounds)
4 cups chopped unpeeled Granny Smith apple (about 2 medium)
1 cup coarsely shredded carrot
1/3 cup reduced-calorie mayonnaise
1 (8-ounce) carton plain low-fat yogurt
1 tablespoon sugar
2 tablespoons lemon juice
1 teaspoon celery seeds
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation:
1. Combine first three ingredients in a large bowl; toss well and set aside.
2. Combine next seven ingredients in a bowl; stir well. Pour over cabbage mixture; toss gently. Cover and chill 8 hours. Serve with a slotted spoon.
APPLE-PIE-IN-A-GLASS MILK
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7075/apple-pie-in-a-glass-milk.aspx
Total Preparation Time: less than 15 minutes
Actual Cooking Time: No cooking required
Number of Servings: 4 (225 calories/serving)
This is a delicious snack.
Ingredients:
4 cups low-fat milk
2 cups applesauce
2 teaspoons cinnamon
6 teaspoons sugar
Preparation:
Shake or blend all ingredients in container with tight-fitting lid or stir in glasses until well blended.
ADDITIONAL RECIPES:
AGED CHEDDAR WITH APPLE WEDGES AND CIDER REDUCTION
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/72542/aged-cheddar-with-apple-wedges-and-cider-reduction.aspx
APPLE, SAUERKRAUT & CHEDDAR QUESADILLAS
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/80105/apple-sauerkraut-cheddar-quesadillas.aspx
ROASTED ROOT VEGETABLES WITH APPLE JUICE
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/39197/roasted-root-vegetables-with-apple-juice.aspx
HONEY-MUSTARD PORK CHOPS
http://healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/31206/honey-mustard-pork-chops.aspx
"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit www.healthyeating.org.
