In Season Now: Apples

One of our most well known and beloved fruits, apples, are in season in our area now. Apple season is from September until November although you can find them in stores year round. They taste the best and are usually the cheapest in the Fall.



Apples provide fiber and antioxidants and a great sweet crunch.

If you come across a good deal on apples, or if you have a bunch that will go bad soon, try this recipe for homemade apple sauce in the microwave. You will be surprised at how different it tastes from the applesauce we are used to buying from a jar!


Microwave Applesauce


I used 6 apples and had about 4 servings of applesauce. You can adjust the recipe and make more or less if you want!



Cut apples into small chunks. Leave the skins on for nutrition and fiber (plus it is easier than peeling them). You won't even notice them!



Place apples in a large, microwaveable bowl that you can cover tightly.



You can use regular sugar or brown sugar. I also like to add cinammon.



Add 3 tablespoons of sugar and 1 teaspoon of cinammon (if desired). Stir to cover apples evenly.



Cover and microwave on HIGH for about 10 minutes.



Remove and stir apples. Replace cover and cook an additional 5-6 minutes or until apples are very tender. Cooking time will depend on your microwave and the type of apples used.



Continue cooking and stirring until your apples are easily mashed with a fork. You can make the applesauce more chunky the less you mash and stir the apples.



Here's how I ate mine. As you can see I like my applesauce chunky!

-Allison Leonard RD

In Season Now: Peppers

Did you know that one cup of bell peppers has more vitamin C than one cup of oranges? I know it sounds crazy but it is true. One cup of bell peppers has 195.8% of your recommended daily value for vitamin C where one cup of oranges contain 116.1% of the daily value for vitamin C.

When most people think of vitamin C they immediately think of oranges or other citrus fruits but peppers are a great source of vitamin C. If you have low iron, it helps to combine any food containing iron with a food containing vitamin C to increase your absorption of iron. Stuffed peppers anyone?

Hot peppers are also in season now. If you enjoy hot peppers you also enjoy a great source of a phytonutrient called "capsaicin" which is what gives hot peppers their "heat". There has been alot of reasearch that suggest that capsaicin has many health benefits such as anti cancer properties.



Be sure to enjoy this Summer food while they last!

- Allison Leonard RD

In Season Now: Muskmelon (Cantaloupe)

Just like I love tomatoes, cantaloupe is one of the reasons I can make it through our long, hot, and humid summers.



Enjoy this summer treat for dessert, snacks, or breakfast and you will also enjoy one of the best sources of vitamin A around (along with a healthy dose of vitamin C and antioxidants).

Any time a fruit or vegetable is orange, it is a good source of vitamin A. Vitamin A is important for eye and skin health and it helps your immune system. If your kids don't like to eat alot of orange colored or dark green colored vegetables (like carrots, sweet potatoes, or spinach), be sure to offer them orange colored fruits like cantaloupe, apricots, papaya, and mango.

- Allison Leonard RD

In Season Now: Tomatoes

One of my favorite things about summer is tomatoes. I absolutely love them, especially from our garden.



Now is the time to check out your local grocery store or Farmer's Market to enjoy tomatoes as they are in season (but not for too much longer!)

Tomatoes are a great source of vitamins C and A as well as health supporting antioxidants (which come from the pigments that give tomatoes their bright color). Enjoy them for their health benefits, but even better because they taste good!



Stay tuned for more information about what is in season now in our area.

- Allison Leonard RD

Terrific Tuna Wrap

Terrific Tuna Wrap

Ingredients

Whole-wheat tortillas

1 can low sodium canned tuna in water

2 tablespoons light mayo

2 green onions
Sliced cucumber
Salad mix or lettuce
Salt & pepper

Directions

1. Chop green onions and set aside.
2. Drain tuna and place into a medium mixing bowl.  Flake tuna apart with fork.
3. Add light mayonnaise and green onions and season with salt and pepper.
4. Spread the tuna mixture onto a whole wheat tortilla.  Top with cucumbers and lettuce.
5. Roll tortilla to create a wrap.
6. Enjoy!

Look for more video tutorials throughout the month of March to celebrate National Nutrition Month!

*The Rappahannock WIC Program is only responsible for YouTube videos posted by rahdWIC.  We are not affiliated with any other YouTube videos that may appear next to our videos.

Awesome Apple Wraps

  

Awesome Apple Wraps

Ingredients

2 medium, ripe bananas

2 Tablespoons peanut butter

1 large apple

2 (8-inch) whole wheat tortillas

Directions

1.  Peel bananas and use your fingers to break them up into a bowl. Mash with a fork or your fingers until creamy and smooth.

2.   Measure and add the peanut butter to the mashed banana. Stir well to blend.

3.   Rinse and cut apple in half, lengthwise. Remove any stems and cut out center core that contains the seeds. Do not peel.

4.   Lay apple halves flat side down and cut into ¼ inch thick slices. Cut slices into small cubes.

5.   Cut each tortilla in half.  Spread peanut butter mixture over one side of each tortilla.

6.   Sprinkle diced apple over each tortilla. Tightly roll or fold each tortilla.

7.   Enjoy!

Look for more video tutorials throughout the month of March to celebrate National Nutrition Month!

*The Rappahannock WIC Program is only responsible for YouTube videos posted by rahdWIC.  We are not affiliated with any other YouTube videos that may appear next to our videos.

Get Your Plate in Shape, Round 5 

The next part of the plate supplies a lot of nutritients including: Vitamins B & E, Iron, Zinc and Magnesium. What could it be?

PROTEIN!!

                                           What is a protein?

All foods made from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds are all considered part of the protein group. Please note that beans and peas are also part of the vegetable group. Starting April 1st on your WIC vouchers you will get a choice of dried or canned beans! You can also have a choice of peanut butter!

How much do I need?

This depends on your age, gender and your activity level.  Click here to find out exactly how much you need. Most Americans actually get enough protein, but need to choose leaner meats. 

What counts as a serving?

In general, one ounce of meat, poultry or fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon or 1/2 ounce of nuts counts as one ounce in the protein food group. Click here for more examples.

Why do I need protein?

Eating protein provide nutrients that are important for your health and maintenance for your overall body. Protein functions as building blocks for bones, muscles, skin and blood. As well as building blocks for enzymes, hormones and vitamins. B vitamins are also found in this food group and release energy, playing a vital role in the nervous system. Iron is also found in a lot of protein products. Having the correct iron levels is important because iron carries oxygen in the blood. It is important for all populations to eat heme-iron (meats) and non-heme iron foods with Vitamins C, especially women of child bearing age.

Tips for making smart choices:
Go Lean! Trim away any extra fat from meat and poultry before cooking. Broil, grill, roast or bake your meats instead of frying. Drain off any extra fat that may appear after cooking. Stay away from extra sauces or gravies.

Variety, Variety, Variety! There are so many choices you can make when it comes to protein. Try some fish such as salom or trout. Make beans or soy products the main dish try bean burrito, beans and rice, lentil soup or hummus!

Check the label. We want to limit our sodium intake as much as possible. Be sure to check the sodium on processed meats such as hotdogs. Meats can also be bought lean, when possible select the leaner meats for less saturated fat.

Remember to try a variety of new foods from the protein group each week! Make it fun for the whole family and get your kids involved with picking out the protein at your next meal!  

Megan Mauer, Nutritionist