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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
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Eating Apples and Pears May Help Prevent Stroke



Well, it's official. An apple a day really can keep the doctor away! According to the American Heart Association, eating apples and pears may help prevent stroke. That's good news to me, especially since I've already scheduled my trip to the apple orchard this weekend!

While eating a high consumption of fruits and vegetables is associated with a lower risk of stroke, a Dutch study published in Stroke: Journal of the American Heart Association, found that eating fruit and vegetables with white edible portions was associated with a 52 percent lower stroke risk. The color of the flesh determines the presence of certain beneficial phytonutrients. For white colored edible portions of fruits and vegetables, such as apples and pears, the flavonoid called quercetin and the presence of dietary fiber helps these foods become nutrition power houses.

But before you ward off all other fruits and vegetables, think again. A variety of fruits and vegetables in the diet provides an array of vital nutrients for the body. And they are so easy to get into your diet.

  • Grab an apple, pear or any fresh fruit for an on-the-go snack
  • Eat a bowl of vegetable soup
  • Add broccoli, spinach, peppers or other veggies to a pizza or an omelet
  • Add fruit such as bananas, berries or raisins to your cereal
  • Top your sandwiches with avocado, tomato, onion, and bell peppers
  • Add fresh, frozen or canned fruit to a lettuce salad. The juice will serve as a delicious dressing!

Apple-Berry Crisp

1 apple

¾ cup fresh or frozen blueberries

2 packets aspartame sweetener (like Equal ®)

1 packet saccharin sweetener (like Sweet 'n Low ®)

¼ teaspoon cinnamon

¼ cup uncooked rolled oats

¼ cup all-purpose or whole wheat flour

1 tablespoon brown sugar

1 tablespoon chopped pecans

1½ tablespoons light margarine

nonstick cooking spray

(Yield: 4 servings)

1. Preheat oven to 350º.

2. Coat inside of 1-quart heat-proof baking dish with nonstick spray.

3. Peel and slice apple into dish. Add fresh or frozen blueberries and toss lightly.

4. Combine cinnamon and sweeteners in mixing bowl. Sprinkle over fruit.

5. In same mixing bowl combine oats, flour, brown sugar, pecans, and remaining one packet of sweetener. Add margarine and mix with fork until crumbly. Sprinkle over fruit in baking dish.

6. Bake for 20 minutes or just until fruit juices bubble up on sides and in the middle of the dish.

7. Serve warm with non-fat whipped topping or skim milk or vanilla frozen dessert.

Nutrient Analysis per serving: 133 Calories, 24 grams carbohydrate, 4 grams fat, 21 milligrams sodium, 2 grams protein



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