October is Apple and Cranberry Month


It’s that time of year for the beautiful colors of fall. It’s also a change of seasons in our produce. October welcomes in apples and cranberries. Both are packed with nutrition, flavor and versatility in cooking. They can be stewed, baked or added to salads. Each on their own or combined make for a delicious snack mixed with some nuts, nut butter, cheese, added to oatmeal, plain yogurt or cottage cheese.

A few nutrition and health points for apples:

  • Apples contain soluble fiber, which has been associated with lowering cholesterol and LDL cholesterol.
  • Apples contain antioxidants that may help protect the lungs, colon and prostate.
  • Some evidence reveals that apples may help boost memory and possibly slow the onset of Alzheimer’s
  • A medium apple contains about 95 calories and 4 grams of dietary fiber, which can help with blood sugar and appetite.
  • There are about 100 varieties of apples with 15 making up the majority of apple production.

A few nutrition and health points for cranberries:

  • Cranberries are a source of vitamins C and fiber.
  • Some evidence links cranberries with a lower risk of urinary tract infections, protecting the esophagus and colon, as well as possibly lowering blood pressure.
  • 1 cup fresh cranberries contains 50 calories and 5 grams dietary fiber; 1 Tablespoon dried cranberries contains 45 calories and 1 gram dietary fiber.

Excerpted in part from Susan’s book “Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle” which is available in our online shop and Golden Door Boutique.

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