The Taste of Fall --
The WEBB Cooks by Robyn Webb, MS, LN
Yes, I know we technically have until September 23rd as the official start date of autumn. But after biting into the juiciest pear today, (with an apple saved for my after dinner treat), I couldn't resist the temptation to begin writing about the bounty of the fall harvest.
As two of America's most popular fruits, apples and pears are great cold, hot, mashed into a fruit puree and served in the most delectable desserts. It is with good reason you should try to get these fruits any way you can; the nutritional benefits are many. Both fruits are an excellent source of fiber, vitamin C, and they are filling to boot. Speaking of fiber, apples contain a particular form of fiber called pectin, a fiber scientists believe may help lower cholesterol. In any event, apples and pears should be at the top of your fall grocery shopping list for their nutrition and versatility.
Look for hard apples with unbruised skin. Pears can be sold underripe; let them ripen at room temperature. It is better to store apples in the refrigerator, as their quality begins to decline at room temperature. Pears hold up better at room temperature. Apples and pears are best eaten within a week of purchase, but can be stored a bit longer. The vitamin C content, however, will begin to diminish when stored for longer periods.
Pears and apples are great for eating out of hand. Here are some ideas to get them in your daily food plan in a variety of ways.
- Tuck apples or pears into your next sandwich. One great combination is: thin slices of pear, thinly sliced fresh turkey, honey mustard, and a slice of reduced fat Swiss cheese.
- Cubed, unpeeled apples tossed with fresh chunks of chicken, minced scallions, a tablespoon of raisins and mixed with 1/2 cup plain yogurt with a dash of lemon juice , all tucked into a whole wheat pita bread.
- Shredded apples or pears mixed into reduced fat peanut butter paired with low sugar jam on reduced calorie raisin bread.
- Pair fruit with the main meal in the form of a salsa. Chop an unpeeled apple or pear and combine with 1/4 cup minced red onion, 1/2 chopped medium red pepper, 2 Tbsp. minced parsley, 2 Tbsp. apple cider vinegar, 2 tsp. honey , 1/4 tsp. ground ginger, salt and pepper to taste. Serve a spoonful next to grilled pork or chicken.
- Pair with greens. Nothing spells fall more than pairing slices of pears or apples with fresh spinach leaves, a sprinkling of toasted nuts and red onion slices. Drizzle with low fat dressing.
- Change the temperature. Baked apples or pears are a warm welcome treat after a crisp fall day. Core baking apples and peel off 1 inch of the skin off the top. Place the apples in a baking pan; sprinkle with cinnamon. Pour over low calorie cranberry juice cocktail or a dry white wine to come halfway up the apples. Bake in the oven for 45 minutes at 375 degrees or until tender. Use the same method for pears, but cut the pears in half, core and place cut side down in a baking pan. Bake for 40 minutes until pears are soft.
- Make a quick crisp. Slice a small apple or pear; keep the skin on. Toss with lemon juice. Place in a microwave safe container. Sprinkle with cinnamon and nutmeg. Mix together 1 Tbsp. of Splenda for baking with 1 Tbsp. brown sugar, 1/8 tsp. cinnamon. Cut in 2 1/2 tsp. tub margarine. Sprinkle over the fruit. Microwave for about 10 minutes on high until apples or pears are cooked through, but tender.
So while the calendar may say we are still squeezing out the last of summer, my shopping cart is already filled with the next season's offerings.
APPLE COLESLAW
Add the last dash of summer to your table while introducing fall apples or pears into this typical summer dish.
makes 6 servings / serving size: 1/2 cup
preparation time: 20 minutes
exchanges: 1/2 fruit, 1 vegetable
calories: 70
calories from fat: 13
total fat: 1 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 219 mg
carbohydrate: 14 g
dietary fiber: 1 g
sugars: 12 g
protein: 1 g
Ingredients
1 cup shredded red cabbage
1 cup shredded green cabbage
1/2 cup shredded carrot
1/4 cup diced unpeeled apples or pears
2 Tbsp. raisins
2 Tbsp. apple cider vinegar
2 Tbsp. unsweetened apple juice concentrate
1/2 cup low fat mayonnaise
salt and pepper to taste
Instructions
- In a large salad bowl, combine the cabbages, carrot, apples or pears and raisins.
- In a small bowl, whisk together the remaining ingredients for the dressing. Pour over the salad and toss well. Cover and refrigerator for 30 minutes prior to serving.
