Oct 3

Oct 3 Cooking with Tammy Kelly: Fascinating facts about NC apples

According to the North Carolina Apple Growers Association, there are over 200 commercial operations of 9,000 bearing acres of apple orchards producing yearly 4 million bushels, ranking our state regularly in the top 10 producers of apples in the United States, currently ranking seventh.

Four primary varieties of apples make up the bulk of the production in North Carolina: Red Delicious, Golden Delicious, Rome Beauty and Galas. They are mostly produced in four counties: Henderson, Haywood, Wilkes and Cleveland.

Turns out an “apple a day keeps the doctor away” is so true. Apples are known for their nutrition. They are high in polyphenols, which function as antioxidants. These polyphenols are found in both the skin of the apples and the juicy inside. To get the greatest number of benefits, eat the skin of the apple.

All of these benefits mean that apples may reduce the effects of asthma and Alzheimer's disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.

For more “fascinating facts” about apples, check out the North Carolina Apple Growers Association webpage.

While we don’t grow a lot of apples here in eastern North Carolina, we do elsewhere in our state. Here are some places you can enjoy picking your own. Along with your favorite apple pie, try these tasty, healthy apple recipes.

Apple smoothie

2 cups fresh apple chunks
1 ripe banana, frozen or fresh
½ cup Greek yogurt
¼ cup milk, almond milk or oat milk
8 ice cubes
½ teaspoon vanilla extract
¼ teaspoon cinnamon
Optional: ½ teaspoon honey or maple syrup

Chop the apple. Place all ingredients in a blender, breaking the banana into pieces.

Blend until creamy and frothy, stopping and scraping down the sides as necessary.

To serve, garnish with an apple slice. Serve immediately or store in a covered jar in the refrigerator for one day.

Yields two small smoothies. Each serving contains: 210 calories, 38 g carbohydrates, 4 g fat, 5 g fiber and 8.5 g protein.

Fall apple slaw

4 cups shredded green cabbage
1 cup shredded red cabbage
2 tart apples, thinly sliced
1 cup carrots, shredded
2 green onions, thinly sliced
½ teaspoon salt, divided
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
2 tablespoons granulated sugar or honey
½ cup mayonnaise
1 tablespoon poppy seeds

Prepare the cabbage, apples, carrots and green onions and combine. Sprinkle with ¼ teaspoon salt and stir.

In a medium bowl, whisk the apple cider vinegar, Dijon mustard, sugar or honey, mayonnaise, poppy seeds and ¼ teaspoon salt until smooth.

Pour the dressing onto the vegetables and stir to combine. Stores up to four days refrigerated.

Serves six. Each serving contains: 210 calories, 14 g fat, 20 g carbohydrates, 4 g fiber and 2 g protein.

Fall apple gratin

2 tablespoons butter, plus extra for dish
2 cloves garlic, minced
1½ cups whole milk
½ pound tart apples, cut into ⅛-inch slices
½ pound root vegetables, peeled and cut into 8-inch slices; can use carrots, turnips, rutabaga or butternut squash
1 cup sliced shallots
2 teaspoons chopped fresh thyme
Salt and pepper, to taste
½ pound turnips, peeled and cut into ⅛-inch slices; can substitute any other desired root vegetable
¾ cup Gruyere cheese, grated

Preheat oven to 375 degrees. Lightly butter a 9-inch square baking dish.

Melt butter over medium heat in a saucepan. Add shallots and cook until soft, about seven minutes. Stir in garlic and thyme; cook until fragrant, about two minutes. Pour in milk and bring to a simmer. Remove from heat and season with salt and pepper.

Layer apple, turnip and root vegetable slices in the prepared baking dish, seasoning each layer with salt and pepper. Pour warm milk mixture over the top and sprinkle with cheese.

Bake until root vegetables are tender and top is golden brown, about 45 minutes.

Serves six. Each serving contains: 200 calories, 10 g fat, 22 g carbohydrates, 3 g fiber and 8 g protein. This will vary depending on the root vegetable.

Old-fashioned apple crisp

For the fruit:

4 thinly sliced apples, about 6 cups
¼ cup light brown sugar
½ teaspoon cinnamon

For the topping:

½ cup all-purpose flour
½ cup old-fashioned rolled oats
⅔ cup light brown sugar
½ teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon nutmeg
¼ teaspoon salt
⅓ cup softened butter

Preheat oven to 375 degrees. Grease a small baking dish with butter; 8-, 9- or 10-inch pans will all work. Place the sliced apples in the baking dish. Sprinkle with ¼ cup brown sugar and ½ teaspoon cinnamon. Toss together.

Combine the flour, oats, brown sugar, cinnamon, nutmeg and salt for the topping in a medium-size bowl. Add the softened butter and blend with a fork until crumbly.

Sprinkle the topping over the apples and bake for 30 to 32 minutes, until the topping is golden brown and the apples are tender. Serve with ice cream or whipped cream.

Serves eight. Each serving contains: 304 calories, 58 g carbohydrates, 2 g protein, 8 g fat and 3 g fiber.

Chicken quesadillas and apple salsa

1 apple, cored and chopped
1 teaspoon local honey
Salt, to taste
2 flour tortillas, or a low-carb version
½ cup sharp cheddar, shredded
1 tablespoon fresh-squeezed lemon juice
1 tablespoon finely chopped red onions
Butter, for pan
½ cup cooked and shredded chicken or turkey
Handful of baby spinach

In a small bowl, combine apples, lemon juice, honey, onions and salt. Set aside.

Heat a large skillet over medium heat. Melt a little butter in the pan. Place one tortilla in the pan and sprinkle evenly with the cooked chicken, cheese and spinach. Lay remaining tortilla on top.

Cook until cheese just begins to melt and the bottom of the tortilla is golden, two to three minutes. Carefully flip quesadilla and continue to cook until cheese is completely melted and the tortilla is golden, another two to three minutes. Remove from the pan and allow to cool for two minutes. Cut into wedges and serve with the apple salsa.

Serves two. Each serving contains: 410 calories, 18 g fat, 41 g carbohydrates, 4 g fiber and 22 g protein.