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An apple a day…

PHOTO: NISSAR AHMED

FIBRE AND FLAVOUR Apples

A pples are a crisp, white-fleshed fruit with a red, yellow or green skin. Apples have a moderately sweet, refreshing flavour and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Fuji apples are usually eaten raw.

Look for firm fruits with rich colouring. Yellow and green apples with a slight blush are best. Your preference for a sweeter or more tart fruit and whether you plan to enjoy your apples raw or cooked will guide your choice of variety. When selecting apple juice, chose cloudy rather than clear juices.

Apples are a good source of dietary fibre and vitamin C. Most of the apple's fibre is contained in its skin. It contains a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fibre, sodium, vitamins, minerals, fatty acids, amino acids and in conventionally grown apples, the apple skin is also the part most likely to contain pesticide residues. Since peeling results in the loss of its valuable fibre, choose organically grown apples whenever possible. Rinse apples under clear running water like you would any fruit. If organic, don't peel unless the recipe you have chosen requires peeled apples.

To prevent browning when slicing apples for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been added. Sliced apples freeze well in plastic bags or containers.

Now, for a recipe.

Apple Salsa

Ingredients

Red apples: 2

Lime juice: 2 tbsp

Chopped orange segments: half

a cup

Onion, finely chopped: half a

cup

Green pepper, finely chopped:

half a cup

Jalapeno pepper, finely

chopped:

1

Garlic, minced: 1 clove

Cilantro, chopped: 2 tbsp

Cider vinegar: 1 tbsp

Ground cumin: half tsp

Vegetable oil: 1 tsp

Method: Core and dice the apples. Toss immediately with lime juice. Stir in the remaining ingredients. Chill for hours before serving. Serve with pork, chicken, turkey and fish.

PRADEEP PRASANNAN

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