Fall is Apple Season in Kentucky
Kentucky apples are in season from early summer through December. A medium-sized apple (roughly two inches in diameter) has about 75 calories and provides bulk in the diet, helping the body digest food. The apple is low in sodium and high in potassium, making it a great natural snack.
Look for firm, crisp, well-colored fruit. Avoid those with shriveled skins, bruises, worm holes, and decayed spots. Always handle apples gently to avoid causing bruises, blemishes, or other defects.
Raw apples will darken when the cut surface is exposed to the air. Protect cut or peeled apples from darkening (also known as browning) by mixing them with ascorbic acid or fruit juice such as lemon or orange. Only work with about five apples at a time to prevent darkening. Mix 1 teaspoon ascorbic acid with 3 tablespoons water, toss gently with apple slices.
Apple Spinach Salad Recipe
- 5 ounces fresh spinach
- 4 large Gala apples
- 2 ounces sharp white cheddar cheese, shredded
- 1/2 cup slivered almonds, toasted (see directions below)
- 1/2 cup golden raisins
- 2 tablespoons honey
- 1 tablespoon olive oil
- 1 tablespoon cider vinegar
- 1/4 teaspoon dry mustard
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon finely chopped garlic
Wash and dry fresh spinach. Tear into small pieces. Core and chop apples into bite-sized pieces. Do not peel. Mix together spinach, apples, cheese, almonds, and raisins. In a small bowl, stir together dressing ingredients and pour over salad mixture. Toss and serve.
To toast almonds: spread almonds evenly in a small saute pan, over medium high heat for 30 seconds, stir. Continue to heat almonds for an additional 3-5 minutes, stirring often for even browning. Remove from heat when almonds are fragrant and turning golden brown around the edges. Immediately pour almonds into a dish to cool.
Yield: 10, 1 cup servings
Nutritional analysis: 150 calories, 6 g fat, 1.5 saturated fat, 5 mg cholesterol, 50 mg sodium, 22 g carbohydrate, 3 g fiber, 17 g sugar, 3 g protein