Food of the Week~ Apples

  • Apples have been grown for thousands of years: They first grew in Turkey and are considered to be the oldest tree to be cultivated by humans!
  • Apples are low on the glycemic index and have been shown to reduce the risk of diabetes because of the high fiber content and phytonutrients.
  • This delicious fruit can also aid in weight loss for similar reasons – the high fiber and low amount of sugar. Apples also have a very high water content.
  • In addition to digestion-aiding insoluble fiber, apples have soluble fiber pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which in turn helps prevent atherosclerosis and heart disease.
  • One apple supplies about 14 percent of your daily vitamin C, which is considered a powerful antioxidant that’s important for skin, eye, immune and brain health. 
  • Apples contain minerals like potassium, phosphorus, and calcium. Potassium helps control heart rate and blood pressure; thus, counters the bad influences of sodium.

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Fun fact:  In the 1860’s, the saying ‘‘Eat an apple on going to bed, and you’ll keep the doctor from earning his bread” evolved into “An apple a day keeps the doctor away” by 1922.  


Chicken Lettuce Boats
​I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 2 small apples, cored and chopped
  • 1 Tablespoon orange juice
  • 3 cups roasted chicken, chopped
  • ¼ cup toasted walnuts, chopped
  • ¼ cup black raisins
  • 1 (4oz) can mild diced green chiles
  • ½ cup non-fat plain Greek yogurt
  • ¼ cup light, balsamic dressing
  • sea salt and black pepper to taste
  • 1 head butter lettuce
  • red grapes – optional for serving

Instructions

  1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
  2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutritional Analysis

One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein


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