Fire Up Your Metabolism and Fight Disease with an...Apple a Day
Grocery bins are brimming with ripe apples throughout the year, each one offering about 5 grams of cholesterol-lowering fiber—20 percent of your recommended daily minimum. A recent USDA-funded study at Florida State University found that women who ate apples daily reduced their LDL (bad) cholesterol by more than 40 percent in six months. Other studies suggest apples can fire your metabolism, enhancing weight loss, and even prevent some cancers.
- Apple-Ricotta Cheesecake
- Cauliflower Curry with Apples
- Apple-Carrot Soup
- Turkey Cutlets with Apples and Squash
- Baked Apple Ring
"The old saying about apples keeping the doctor away holds some truth," says Cynthia Sass, M.P.H., R.D., author of Cinch! Conquer Cravings, Drop Pounds and Lose Inches (HarperOne, 2011). "Try different apple varieties and colors," she suggests. "Each one packs a unique set of disease-fighting antioxidants."
To make this tasty fruit work for you, eat one a day—about 100 calories—and incorporate them into your cooking with our easy recipes.
Time 70 min. Serves 12
1 cup graham cracker crumbs
2 Tbsp unsalted butter
1 tsp ground cinnamon
8 oz reduced-fat cream cheese
1 tsp vanilla extract
1/4 cup Splenda
1 1/2 cups reduced-fat ricotta
8 oz plain fat-free yogurt
2 eggs, lightly beaten
2 Granny Smith apples, peeled, cored and thinly sliced
- Heat oven to 325°F. Coat an 8-inch springform baking pan with nonstick cooking spray.
- Combine graham cracker crumbs, butter and 1/2 tsp cinnamon in a bowl. Press into bottom of prepared baking pan. Bake 10 minutes, then let cool.
- Combine cream cheese with vanilla and Splenda in a large bowl, then whisk in ricotta, yogurt and eggs. Pour over graham cracker crust.
- Toss apple slices with remaining 1/2 tsp cinnamon in a bowl. Arrange apple mixture atop the pie filling and bake for 1 hour, until center is set and filling is slightly browned. Serve chilled or cooled to room temperature.
Per serving: 163 calories, 7 g protein, 13 g carbohydrates, 1 g fiber, 9 g fat, 5 g saturated fat, 58 mg cholesterol, 151 mg sodium
From our sister publication, Diabetes Focus, Fall 2011; Updated by Remedy Health Media