Apples: A Bushel of Nutrients

apples

Wisconsin settlers started planting apple trees as early as 1800, and the first commercial apple orchards were started between 1830 and 1850 in our state. Today, you will find more than 300 commercial orchards in 57 of Wisconsin’s 72 counties. Most of these orchards are found in Crawford County, Richland County, Door County, Bayfield County, Chippewa County, and in the greater Milwaukee area.

Apples are packed with nutrients, including vitamin C and antioxidants. They are a rich source of pectin, which is a type of soluble fiber that limits the amount of cholesterol your body absorbs and can helps to prevent heart disease. In fact, one medium apple contains 4 grams of soluble fiber and only 95 calories. This high fiber food helps to fill you up and is a fantastic snack if you are watching your weight. Studies have shown that apples are good for your heart as well. For example, apple consumption is associated with a lower risk of death from coronary artery disease, cardiovascular disease, and stroke.

There are plenty of local apple orchards where you can purchase fresh apples this autumn. A complete list of Wisconsin apple orchards can be found by checking the Wisconsin Apple Growers Association website at http://www.waga.org. Some orchards in our area include:
• Munchkey Apples, 175 Drammen Valley Road, Mount Horeb
• Sutter’s Ridge Farm, 2074 Sutter Drive, Mount Horeb
• Oakwood Fruit Farm,31128 Apple Ridge Road, Richland Center
• Appleberry Farms, 8079 Maurer Road, Cross Plains

The cool weather is approaching, and be sure to enjoy some crisp apples this autumn!

Apple Mustard Chicken (foodnetwork.com)
Ingredientsseared-chicken-with-honey-mustard-and-apple-35005843500584
1 onion, chopped
2 apples, chopped
1 Tbsp butter
1 cup chicken broth
2 Tbsp mustard
4 skinless, boneless chicken breasts
1 tsp pepper
1 tsp dill

Directions
Combine the chopped onion, apple and butter and cook in a skillet until soft. Add the chicken broth and mustard. Once that is well mixed, add the chicken.
Cover and poach over low heat until cooked thoroughly, about 15 minutes. Add pepper and dill to season.

Serves 8
Nutrition facts per serving: Calories 494, Protein 38 grams, Fat 16 grams, Carbohydrate 8 grams, Fiber 1 gram, Sodium 628 mg

Crock-Pot Apple Chicken Stew (food.com)aaple chicken
Ingredients:
4 medium potatoes, cubed
4 medium carrots, cut into ¼ inch slices
1 medium red onion, halved and sliced
1 celery rib, thinly sliced
¾ tsp dried thyme
pepper to taste
½ tsp caraway seed
2 lbs boneless skinless chicken breasts, cubed
1 Tbsp olive oil
2-4 large tart apples, peeled and cubed
1 ¼ cups apple cider
1 Tbsp cider vinegar
1 bay leaf

Directions:
In a slow cooker, layer potatoes, carrots, onion and celery. Combine thyme, pepper and caraway; sprinkle half over vegetables.
In a skillet, sauté chicken cubes in oil, until browned.
Transfer to a slow cooker. Top with apple.
Combine the apple cider and vinegar. Pour over chicken and apple. Sprinkle with remaining salt mixture. Top with bay leaf.
Cover and cook on high for 4-5 hours, or until vegetables are tender and chicken is cooked. Remove the bay leaf before serving.

Serves 6
Nutrition facts per serving: Calories 407, protein 33 g, fat 13 g, sodium 670 mg, fiber 5 g

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