A Versatile, Portable and Multi-Purpose Food

Chef Holding an Apple

When it comes to an all-around useful food, it's hard to beat an apple. With about 125 calories, apples contain many healthy nutrients, vitamins, minerals and fiber. Apples can be eaten "as is" for a quick refreshing fruit treat, used raw in a salad or cooked in either a sweet or savory dish. The versatility of the popular fruit makes it an ideal addition to one's breakfast, lunch, dinner, snack or dessert. The well-known healthy effects proverb "An apple a day keeps the doctor away" can be traced to 19th century Wales.

Possibly the first cultivated tree, apples trees are generally propagated by grafting (rootstock), although larger wild apple trees grow readily from seed. Until the 20th century, apple farmers stored their crops for their own use in frostproof cellars during the winter months. Today's controlled atmosphere storage areas keep apples fresh and available in stores year-round. Since apples do not breed true when planted as seeds, grafting is used to plant new orchards. Popular varieties in the U.S. include:

Fuji - Red and yellow in color, these firm, sweet apples are often eaten raw.

Gala - Red with yellow throughout, these crisp, sweet apples are juicy raw treats.

Golden Delicious - Light yellow in color, these sweet, crisp apples are good for cooking but also make a healthy snack.

Granny Smith - Green in color, Granny Smith's are very crispy and both firm and tart making them ideal for baked goods.

McIntosh - Deep red in color, these tart, juicy and soft-textured apples are ideal for making applesauce.

Red Delicious - Shiny dark red apples that is one of the most popular varieties eaten raw.

Rome - Bright red in color with firm, tart fruit, Rome apples are best for baking.

In most varieties, the whole fruit can be eaten raw and both the meat and skin are suitable for human consumption. Apples seeds can cause stomach upset if consumed in quantity and generally should be avoided. Apples can be baked or stewed, used in meat dishes, dried and eaten, or reconstituted for later use. Both applesauce and apple butter are popular food products as well as a apple cider which is can be distilled as an alcoholic beverage or fermented as vinegar. 


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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