Apple Season! Tips and IC Friendly Treats

September 12, 2012

A note to IC friends about apples: Per the IC Diet the following apples are in the “usually bladder friendly” (green) category: pink lady, gala and fuji. Granny smith apples are in the (red) “Foods to avoid” category. All other apples are in the “foods worth trying” (yellow) column.

As fall makes its brisk entrance, we eagerly anticipate the bounty of fresh apples soon to find its way into our farmer’s markets and produce aisles. But do you know the best way to store, peel, and prepare them?

1. Since apples continue to ripen at room temperature, store them in the refrigerator, preferably in a plastic bag. They’ll stay fresh for a few weeks.

2. Skin an apple with a peeler instead of a knife, which slices away too much of the flesh. But first, cut off the stem with a knife.

3. When making baked apples, use a melon baller to scoop out the core without cutting through the fruit. Again, remove the stem first.

Here are some fun apple recipes, edited to be IC Friendly. Make these with your kids, or have some ladies over and make it part of a ladies get-together! Remember, if you cannot tolerate cinnamon, you can leave it out and still enjoy these apple treats.

Spicy Snack: Granola-Topped Baked Apple
Core a Fuji or Gala apple, leaving bottom intact; remove seeds. Place in a glass bowl. Top with 2 tsp brown sugar, and if tolerated — 1⁄4 tsp cinnamon and/or pinch of nutmeg, and 1 tsp butter. Cover and microwave for 2 to 3 minutes or until apple is soft. Sprinkle with granola or top with a dollop of vanilla ice cream.

Quick Bite: Apple & Cheese Sandwich
Spread a toasted whole wheat English muffin with peanut butter. Layer on thinly sliced cheddar and thinly sliced apple. Top with other half of muffin or enjoy it open-faced.

Fruity Sip: Apple Smoothie
In a blender, whirl 1⁄2 apple peeled and chopped, 1⁄2 cup apple juice, 1⁄2 cup vanilla ice cream, 3 ice cubes, and if tolerated — 1⁄8 tsp cinnamon. Blend on high. Pour into a glass. Garnish with an apple slice.

Sweet Treat: Apple-Oatmeal Cookies

Beat 1⁄2 cup softened butter, 1 cup sugar, 2 eggs, and 11⁄2 tsp vanilla extract until creamy. Stir in 1 1⁄2 cups uncooked oatmeal, 1 1⁄2 cups flour, 1⁄2 tsp baking soda, 1⁄2 tsp baking powder, 1⁄2 tsp salt, and if tolerated — 1 tsp cinnamon. When completely mixed, stir in 1⁄4 cup milk, 1 finely chopped apple, and if tolerated — 1 cup raisins. Drop dough by the teaspoon onto parchment-lined cookie sheets. Bake at 350°F for 10 minutes or until cookies are set.

Side Dish: Cinnamon Applesauce
Peel and quarter 4 large apples. Simmer in a large saucepan with 1⁄2 cup water, breaking up apple wedges into small pieces as they cook. When mixture boils, add 1⁄4 cup brown sugar and, if tolerated — 1⁄2 tsp cinnamon. Cook and stir for 10 minutes, mashing apples with a fork. Remove from heat, cover, and refrigerate for up to 3 days.

Have any other IC Friendly apple recipes you’d like to share? add them to the comment section here!

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Adapted from dash publication, Sept. 9, 2012 to be IC Friendly, thanks to Elizabeth our dietitian. http://www.dashrecipes.com/blogs/dashboard/2012/09/09-bushel-quick-apple-tips.html
http://www.dashrecipes.com/blogs/dashboard/2012/09/09-fun-easy-apple-eats-whole-family-kids.html

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