Superfood of the Month: Apples

Widely celebrated for their nutritional profile, apples are more than just a fruit that adds crunch to your daily diet. Here are 10 healthful reasons why the apple continues to be a cornerstone of healthy eating. 

Health Benefits

1. Fiber: Apples are rich in dietary fiber, which can aid in digestion and promote feelings of fullness. 
2. Vitamin-Rich: Apples are a good source of vitamin C and contain small amounts of vitamin A, iron, calcium and potassium. 
3. Low in Calories: A medium-sized apple contains about 95 calories. 
4. Antioxidant-Rich: Apples contain antioxidants, which help to fight oxidative stress and inflammation. 
5. Hydration: Apples have high-water content, about 85%, which can help keep you hydrated. 
6. Heart-Healthy: The fiber, potassium and antioxidants in apples are good for heart health. 
7. Weight Management: Due to their fiber content and low-energy density, apples can help with weight management when part of a balanced diet. 
8. Bone Health: Certain antioxidant and anti-inflammatory compounds found in apples may promote bone health. 
9. Brain Health: Some studies suggest that eating apples may help boost brain function and protect against neurodegenerative diseases. 
10. Gut Health: Apples contain pectin, a type of fiber that acts as a prebiotic, feeding the good bacteria in your gut and promoting digestive health.

Apple-Glazed Roast Chicken 

Ingredients 

• 1 whole chicken 
• 2 apples, cored and chopped 
• 1 onion, chopped 
• 1 sprig rosemary 
• 1 sprig thyme 
• 1 T olive oil 
• 1 c apple juice 
• 2 T honey 
• 1 T cornstarch 
• Salt and pepper to taste

Step 1: Preheat oven to 375°F (190°C). 

Step 2: Stuff the chicken with apples, onion, rosemary and thyme. 

Step 3: Rub the outside of the chicken with olive oil, salt and pepper. 

Step 4: Roast for about 1-½ hours or until the juices run clear. 

Step 5: In a saucepan, simmer apple juice and honey until reduced by half. 

Step 6: Mix cornstarch with a little water, then add to the saucepan to thicken the glaze. 

Step 7: Brush the apple glaze on the chicken for the last 15 minutes of roasting.