Perfect Snack or Hot Weather Meal

This article is beneficial to Fibromyalgia patients, but the energy benefits described here benefit everyone.  The almonds have plenty of magnesium and the apple delivers the malic acid. Which gives low energy the one/two punch, bang zoom a trip to the moon.

This is one of my favorite snack combos; an apple and 1 ounce of almonds, and I can turn it into an evening meal by eating 3 ounces of almonds, and carrot and/or celery sticks. This combo is loaded with vitamins, but the mineral magnesium and malic acid content is what makes it an excellent choice. 

The apple is, of course, what I consider a perfect food. I eat at least one apple a day, because it really can keep the doctor away. The peel should be left as the concentration of vitamin C and malic acid is just under the peel, along with most of the soluble fiber.

I have included a couple of tables with the nutritional values for both of these foods. It is not surprising that both of these foods get huge accolades from most nutritional experts and doctors. With the low ratio of calories to nutrients they are a good clean burning powerhouse. Magnesium is an essential mineral abundant in almonds, and malic acid is an alphahydroxy acid derived from apples and other fruits which makes this snack a good energy source combination.  Read More here.

This is a low calorie, high energy snack of the kind that will stick with you for a long time.  The sugar to protein ratio will have this moving through your system at a slow, steady pace to keep the energy level high.  There won't be that crash associated with sugary snacks, and there is no sodium if you get unsalted almonds.

I want to say something here about organic apples.  I always buy organic as apples are number one on the 2012 Dirty Dozen List for the highest concentration of pesticides.  The link leads to my pinterest and article about the Dirty Dozen here.  There are huge conversations about this between health care providers, dietitians, USDA, FDA and produce farmers associations, and they can't agree on this issue.  Frankly, I don't care what any of them say.  My own intelligence tells me what I need to do, and that is buy organic when I can afford it.  Other times, I will buy conventionally grown and wash it really well with a cleaner I make myself.  Cleaner Recipe here.  I buy the ones in the bags as they are cheaper, and have less wax on them.  The wax coating is to help keep them longer, but makes it harder to clean the pestisides off them.

Nutritional Value of Unsalted Almonds 1oz Serving-Snack Size

Macronutrients

Calories 170
Protein 6 g  12% DV
Carbohydrate  6g 2% DV
--Dietary Fiber 3g 12%
----Soluble Fiber 0.057g
----Insoluble Fiber 2.436g
--Sugar 2.0g
Fat  15g  8% DV
--Cholesterol 0mg  0%
--Saturated 1.5g 8% DV
--Monounsaturated Fat  10g--This is a good fat
--Polyunsaturated Fat 3.0g--This is a good fat
Vitamins
--Vitamin E 10 IU 35% DV
--Thiamine 0.06mg 4% DV
--Riboflavin  0.22mg 4% DV
--Niacin 0.95mg 4% DV
--Vitamin B6 0.03 mg 2% DV
--Folate 17 mcg 4% DV
--Biotin 6 mcg 2% DV
Minerals
--No Sodium
--Potassium 207mg 6% DV
--Iron 1mg 6% DV
--Calcium 75mg 8% DV
--Magnesium 84mg 20% DV
--Phosphorous 147mg 14% DV
--Zinc 1mg 6% DV
--Copper 0.27mg 14% DV

 Nutritional Value of one medium Apple

One Medium 2-1/2 inch apple, fresh, raw with skin

 

Calories 80

Carbohydrate 21 grams

--Dietary Fiber 4 grams

--Sugar 16 grams approximately

Vitamins

--Vitamin C 8mg

--Vitamin A 73 IU

--Folate 4mcg

Minerals

--Calcium 10mg

--Phosphorus 10 mg

--Iron .25mg

--Potassium 159mg

 

Sources

University of Illinois Extension

USDA National Agricultural Library

 

I put this here in hopes that my children and grandchildren will want to explore my blog, and find out what good nutrition is all about. However, this is also something that I like to do just for myself, and hopefully it might help others.

 

 

Sassy Apple Butter in a Crockpot

This was really simple to do.  I will be using this method all the time.  I found these apples growing in my new backyard, and didn't think much of them.  My sister-in-law, who grew up in the house, said the tree was there when she was growing up.  She thought that it had been there prior to the house being built over 65 years ago.  I found one on the ground, that the deer and ants hadn't attacked yet, so I cleaned it up and took a bite.  OMG what a treat.  They were sweet and just enough tart to make them ideal candidates for apple butter.  So I got out a recipe I was going to use someday, and started in.  I soon realized that about the only thing I could use from the recipe was the times for the crockpot.  So I decided to wing it with the recipe.  It turned out so well that I had to share this.

Tools:

• Apple Peeler & Corer-It can be done by hand, but this also sliced them thin for quicker cook down.
• 6 to 7 Jelly Jars, lids and rings
• Water Bath Canner-I have this sweet little granite ware one that works for 7 pints, and of course jelly jars
• Funnel, ladle, jar lifter, magnetic lid lifter, and clean towels.
• Large capacity Crockpot-I know they vary in size, so the amount of apples will need to be adjusted accordingly as will the spices and sugar.

Recipe

• About 10-15 pounds of apples-enough to totally fill the crockpot, as the apples cook down a lot.
• 1 heaping teaspoon of Cinnamon
• 1 to 2 cups sugar or to taste-this will depend a lot on the type of apples used.  Sweet tart apples are best, and the web abounds in recommendations for this.  I have no earthly idea what kind of apples mine are.
• 1 teaspoon apple pie spice
• 1/4 scant teaspoon of salt-salt is not my friend
• 5 tablespoons bottled lemon juice-put into crockpot 5 minutes before turning off to can.

Process

Please consult the USDA home canning guide found HERE  My instructions are what I have used for years, and if this is your first time canning you must read this guide for safety precautions.  I insist on that.

I start this process a about 4:30 PM so I can turn my pot on by 5:00 PM.  Pack the crockpot full of peeled and sliced or cubed apples.  Combine the dry ingredients and pour into the pot.  There should not be any room to stir that in if the pot is packed.  Turn the pot on low.  Let this cook for a few hours or until you can stir it, and stir with a plastic or wooden non-reactive spoon.  "Metal will react with the acidy apples and cause a metallic taste in the applebutter. The same is true for tomatoes"

Let this cook on low overnight.  When you get up in the morning the house is filled with the lovely scent of apple butter.  Now is the time to taste the stuff and adjust the seasonings, if necessary.  Turn the crockpot on high, and cook for two hours or until it reaches the consistency that you prefer for your apple butter.  It will get a bit thicker when it is cold from the refrigerator.

Add the lemon juice about 5 minutes before completion of cooking time, this raises the acidity enough to allow for waterbath canning.  If this makes it too runny, just cook on high a while longer.

I use what is called a hot pack, which means that I boil my jars in the canner for at least 10 minutes before filling,  I actually just boil them 10 minutes, and pull them out of the hot water with my jar lifter, fill them, and return them immediately to the wire carrier in the canner.  The apple butter is also hot when put into the hot jars.  This method reduces the process time, and assures good sterility of the process.

I use a little saucepan to boil the lids for a minimum of 5 minutes, but leave the lids in the boiling water until I'm ready to use them so the seal is nice and soft for a good seal.

Fill the jelly jars with a plastic ladle using a funnel.  Clean the lip of the jar with a damp clean towel to remove anything from the sealing area.  I use a magnetic lid lifter to take the lids out of the boiling water, place them directly on the jar, and screw on the ring it should be tight, but don't have Hercules tighten it up for you, as a vacuum seal is created from the heating and cooling process.  You just need it tight enough to prevent water from seeping into the jar.

Lower the jars into the canner and make sure the water covers the lids by about one inch.  Process for the recommended time stated in the canning guide above.

When the jars are done, I set them on a clean towel and let them air cool.  Be sure to leave plenty of space between the cans so they cool quicker.  Any that do not seal, as defined in the canning guide should be used within a month.  You will know if you have a good seal, as the lids will be concave a bit, and when pressed they will not give.  I'm always cautious, and any off smell will be a good reason the throw it out.

I hope you enjoy.

Namaste