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Eat 2 apples a day to lower cholesterol — and 3 other reasons why you should be eating this fruit more often

Blog post credit: Yahoo Life Fall is just around the corner, but apple-picking season is already here — one of the most anticipated times of the year. We’ve all heard that famous Welsh saying about an apple a day keeping the doctor away, but is there any...

Blog post credit: Yahoo Life

Fall is just around the corner, but apple-picking season is already here — one of the most anticipated times of the year. We’ve all heard that famous Welsh saying about an apple a day keeping the doctor away, but is there any truth to it? OK, you still need to see your doctor no matter what, but apples are good for your health.

They’re not only crunchy and sweet, but they’re also packed with nutrition and are more versatile than you might think. You can enjoy them as a snack straight from the tree, bake them into delicious desserts or add them to savory dishes for a touch of natural sweetness.

Here are four compelling reasons why apples should be a regular part of your diet.

Apples help you meet your daily fiber needs

Just one medium-size apple has more than 4 grams of fiber — that’s about 18% of women’s and 12% of men’s daily needs. Yet despite being an essential nutrient, the average American meets only about 58% of the daily recommended fiber intake. Fiber not only helps you feel fuller for longer, it’s also linked to multiple health benefits, including improved digestion, better blood sugar regulation and enhanced heart health.

While apples contain both insoluble and soluble fiber, they’re known for their pectin — a soluble fiber that forms a gel-like substance in the digestive tract. This substance binds to cholesterol and sugar, helping to manage their levels in your blood. Pectin also acts as a prebiotic, feeding beneficial bacteria in your gut and supporting overall digestive and gut health. To reap the full fiber benefits of apples, be sure to eat the skin as well — peeling it can reduce the fiber content by up to 50%.

They’re packed with disease-fighting antioxidants

Apples are rich in antioxidants, particularly quercetin, a type of flavonoid that helps fight inflammation and protects your cells from damage caused by free radicals. These protective properties have been linked to a lower risk of heart disease, Alzheimer’s disease and asthma. Quercetin is also largely studied for its potential anticancer properties, with research suggesting it may help prevent the spread of certain cancers, including lung, prostate, breast, cervical and colon cancers.

Apples promote heart health

Eating 100 to 150 grams of whole apples per day — about one small to medium apple or 1 cup of chopped apples — may help prevent cardiovascular disease. Regular apple consumption can lower blood pressure, reduce pulse pressure and decrease total and LDL (bad) cholesterol while increasing HDL (good) cholesterol. Studies show that people with slightly elevated cholesterol who ate two apples a day for eight weeks experienced a reduction in both total and LDL cholesterol. Pectin and flavonoids found in apples play a significant role in these heart health benefits.

For blood pressure specifically, three large studies that followed adults for eight years found that consuming at least four apples per week was associated with a 9% reduced risk of hypertension. Additionally, high apple intake has been linked to a lower risk of stroke.

Apples may help protect against diabetes

Although apples are a source of carbohydrates, their fiber and nutrient content keep them low on the glycemic index (GI) scale, which measures how carbohydrate-based foods affect blood sugar levels. Research suggests that a diet rich in low GI foods may reduce the risk of developing type 2 diabetes, while a higher glycemic load increases it.

The Nurses’ Health Study found that eating apples at least three times a week was associated with a lower risk of developing type 2 diabetes, potentially due to their high levels of anthocyanins — a type of flavonoid with powerful antioxidant and anti-inflammatory properties. Other studies have shown that consuming apples and pears can reduce the risk of type 2 diabetes by 18%, with just one serving a day lowering the risk by 3%.

While apples may help better manage blood sugar levels, apple juice has been linked with higher blood sugar levels and an increased risk of type 2 diabetes. It’s also worth noting that much of this research has been conducted in rats, so more human studies are needed.

How to add more apples to your diet

While there’s no official specific recommendation for how many apples to eat daily, the U.S. Department of Agriculture suggests that adults consume 1.5 to 2.5 cups of fruit each day. Since a small to medium apple equals about one cup, enjoying an apple a day can be an easy — and tasty — way to help meet your daily fruit intake.

My favorite way to enjoy apples is sliced and dipped in a bit of peanut butter — a satisfying combination of protein, healthy fats and fiber. You can also try dicing them and adding them to your oatmeal or salads for some extra crunch. Or blend them into your smoothies for a boost of fiber.

For a sweeter treat, sauté apples with cinnamon and vanilla to pair with yogurt or ice cream, or bake them into apple pies, crisps or muffins. And don’t forget about savory dishes. Apples pair wonderfully with pork, chicken, roasted vegetables and cheese. Whether you prefer them in sweet or savory dishes or as a stand-alone snack, incorporating apples into your diet is a simple way to amp up your nutrition and enjoy a range of health benefits.

Maxine Yeung is a dietitian and board-certified health and wellness coach.

Rockit™ Apple Wine and Cheese Pairing

Rockit™ apples are miniature apples with a crunchy, sweet and delicious taste. They have just the right balance of sweetness and acidity to make a perfect on-the-go-snack. This also makes them great apples for baking and cooking.  Why not make a cheese and apple tasting for the...

Rockit™ apples are miniature apples with a crunchy, sweet and delicious taste. They have just the right balance of sweetness and acidity to make a perfect on-the-go-snack. This also makes them great apples for baking and cooking. 

Why not make a cheese and apple tasting for the whole family by pairing Rockit™ apples with kid-friendly cheeses like Babybel, string cheese, cream cheese and mild cheddar? Mom and dad can pair theirs with a crisp dry Sauvignon Blanc or Chardonnay to complement the selection of mild and creamy cheeses.

Click here to download our Pairing Card!

Rockit™ Upcycle Challenge

Let the Competition Begin! The Challenge went out on a Wednesday with instructions to Upcycle a Rockit™ shuttle into your best creation. By the following Monday photos and videos had poured in from over 40 Chelan Fresh employees. Featured below are the award winners from all...

Let the Competition Begin!

The Challenge went out on a Wednesday with instructions to Upcycle a Rockit™ shuttle into your best creation. By the following Monday photos and videos had poured in from over 40 Chelan Fresh employees. Featured below are the award winners from all of our Chelan Fresh employees’ ultra creative submissions!

Click the button to view the complete list of Rockit™ Upcycle Submissions.

Most Up-Standing – Best Overall & Walmart Gold Star Award

Winner – Submission 9, Chick House

Rise Up – Most Creative

Winner – Submission 2, Fish Tank

Held Up – Most Functional

Winner – Submission 3, Reusable Bag Dispenser

Spiffed Up – Fanciest Design

Winner – Submission 11, Stone Covered Planter

Jacked Up – Biggest Piece of Junk

Winner – Submission 23, Social Distance Mask

Chelan Fresh People’s Choice

Winner – Submission 5, Terrarium Planter

Rockit™ Apple Stamped Tea Towels Holiday Gifting

Written by: Valerie Musser Block Printing dates back thousands of years and has origins in China and India, with India now the epicenter of block printing popularity with their textile industry. Nowadays, it is seen on everything! Go to your local home store and you will...

Written by: Valerie Musser

Block Printing dates back thousands of years and has origins in China and India, with India now the epicenter of block printing popularity with their textile industry. Nowadays, it is seen on everything! Go to your local home store and you will see this art style on pillows, napkins, lamp shades, tablecloths, and other textiles.

As far as difficulty goes, it depends on your desired outcome. You can go with a simplistic design like shown above, or add an all over pattern of different colors, like shown below. It is up to you and your artistic comfort level.

Supplies Needed:

• 1 Shuttle pk. of Rockit™ Apples – These miniature apples are the perfect size for this project
• Paring Knife
• Cutting Board
• Drop cloth or large piece of cardboard to protect your workspace
• 100% Cotton Tea Towels (We found that the lighter colors work best)
• Permanent Soft Fabric Paint (Heat free, washable)
• Paint Brushes (Fine to ¼ inch)

This is a great project for adults and older children. Fabric paint is permanent and will stain, so if you are going to attempt this with younger children, use caution, drop cloths, aprons and “play clothes”. If you would like an easy to do art project for younger children, try this with kraft paper and tempura paint.  It makes wonderful gift-wrapping paper as well!

Directions:

• Lay out your drop cloth or other protective surface on your workspace and arrange your art materials so everything is easily within reach.
• Wash and iron your tea towels if they have wrinkles (not necessary but it does make it easier to stamp). Lay them out in a way to expose the areas you would like to stamp. The paint can bleed through so do not fold the towel under the part you plan to paint.
• Take your paring knife, cut a Rockit™ Apple in half exposing the core of the apple.  I pick out the seeds with a toothpick if they do not fall out right away. Keep the half with the stem still attached and snack on the other! Rockit™ are the perfect size to make tiny prints of your towels and snacking while you are working on the project.  
• With your paint brush, select your color and coat the cut apple stem and all.  Fabric paint is very vibrant, and you don’t need a thick coat, just enough to cover the exposed fruit and stem.
• Firmly press the cut apple and stem onto the fabric, hold for a few seconds and remove.

• If you find that there are some areas where the paint did not transfer enough for your liking, use the paint brush to fill them in.

Congratulations! You have successfully made your first Rockit™ Apple Block Print! From here, you can cut more apples for different colors and different shapes! The shapes that we like to use are: 

• Apple cut in half vertically with stem on
• Apple cut half horizontally with star pattern exposed
• Apples cut in quarters with core removed for a “moon” shape.

You can see the variety of patterns we used for this project in the above photo.

Once you have stamped all your tea towels, hang them somewhere to dry overnight.  After they have dried overnight, you can wash and dry them on a regular setting for immediate use.  If you plan to gift them, leave them as is, and pass along a “care sheet”.

We repurposed our Rockit™ Apple Shuttle as a gift box.  With a few sheets of tissue paper, hand stamped tea towels and a couple Rockit™ Apples, it just looked great! The perfect handmade gift for just about anyone.

Rockit™ Apple Power Bites – Nutrition Information

Here we are on the brink of the holiday season, back in school full-time and for many of us, back in the office as well.  If you are like me, you are also noticing that the grocery stores are starting to get in all their...

Here we are on the brink of the holiday season, back in school full-time and for many of us, back in the office as well.  If you are like me, you are also noticing that the grocery stores are starting to get in all their seasonal delights too.  I am not going to lie, we have already begun stockpiling Halloween candy, seasonal fare and baking nonstop. This inundation of tasty treats makes it hard to stay healthy sometimes.  It can be a lot easier to grab a handful of chocolate covered almonds for an afternoon pick-me-up or pop a couple peanut butter cups into your pocket for a drive to run errands. But what if I told you there was a recipe to combat this holiday treat fixation? A recipe that requires NO cooking or waiting? Something simple that you can make and store for whenever that hankering happens? Is it magic? Maybe…

Introducing Rockit™ Power Bites.  The ultimate afternoon snack, packed with nutrition and all the seasonal flavors we crave.

What is inside:

• Peanut Butter
• Unsweetened Coconut Shreds
• Dates 
• Hulled Hemp Seeds
• Chia Seeds
• Cacao Nibs
• Pumpkins Seeds
• Vanilla Extract
• Cinnamon
• Rockit™ Apples

Let’s break it down:

Peanut butter is rich in antioxidants including p-coumaric acid and resveratrol.  It is full of healthy fats like the monounsaturated and polyunsaturated type. If you are into the science behind it, peanut butter also contains all 3 macronutrients in ONE serving, carbohydrates, protein, and fat. It also boasts many minerals and vitamins such as manganese, folate, copper, magnesium, vitamin E, vitamin B3, vitamin B6, potassium, zinc, and selenium.

Coconut shreds, rich in fiber, MCTs, potassium and iron, make this ingredient a powerhouse of not only flavor but nutrition.  Yes, it is high in saturated fats, but that is where paying attention to serving size comes into play. And this is by far a better option than a handful of mini candy bars. 

Dates contain an impressive number of phytonutrients which are plant compounds that may have added health benefits. They are a great source of energy, fiber, sugar and a variety of vitamins and minerals. 

Hemp seeds are another awesome source of protein, unsaturated fats, minerals, vitamins, fiber, antioxidants and omega-3s. There have been a lot of studies into the benefits of the antioxidant effects resulting from CBD oil that is extracted from the hemp seed itself.  It is suggested that the seeds may have anti-inflammatory, neuroprotective properties and help to regulate the immune system. Some but not all the neurological conditions benefiting from these studies are, Alzheimer’s disease, Multiple Sclerosis and Epilepsy. Though, this is all still speculation, the result of the research is fascinating! 

Chia seeds are an ancient superfood used by the Aztecs.  They were one of their most important crops and were even used as offerings to their gods! They are high in fiber, potassium, phosphorus, magnesium, manganese, calcium, healthy fat, and protein. In ancient Aztec, the word “chia” means strength, and that is no doubt, because they are a wonderful source of sustained energy and one of the best sources of nutrition in the world. WOW!

Cacao nibs, not only delicious, but nutritious too! Loaded with antioxidants such as flavonoids, epicatechin, catechin and procyanidins. Research shows that these compounds have lowered heart disease, some cancers, and mental decline such as Alzheimer’s.

Pumpkin seeds are good on everything in my opinion and full of valuable nutrients. Just one 1-ounce serving is packed with 1.7 grams of fiber, 5 grams of carbs, 7 grams of protein, 13 grams of fat including omega-6s, 18% of your recommended daily intake of vitamin K, 33% RDI of phosphorus, 42% RDI of magnesium, 23% RDI of iron, 14% RDI of zinc and 19% RDI of copper.  That is a lot of bang for your buck! 

Vanilla extract is not just a flavor enhancer, it is also loaded with nutritional benefits too, such as, antioxidants, anticancer properties, anti-inflammatory effects, and neuroprotective qualities in research animals. Hey, we learn something new every day! 

Cinnamon, the wonder spice! We should all find ways to incorporate more cinnamon into our diets. Though delicious and good with many different styles of cooking, Cinnamon is great for your skin, antimicrobial, contains a bunch of antioxidants, can prevent type 2 diabetes, soothe a toothache, combat virus infections, and even reduce your risk of cancer.

Rockit™ Apples, like all the above ingredients are nutritious, high fiber, heart healthy, potassium rich, easy to find, vitamin C rich, flavor bomb! Slice one of these up and enjoy in or with your Rockit™ Power Bites to complete this well rounded anytime snack.

How to make Vibrant Salads!

We all know that salads are a healthy meal choice, but let’s face it, they tend to get boring over time. So, how do you make your salads pop? Add fruit for texture and contrasting flavors and an interesting dressing and your taste buds will...

We all know that salads are a healthy meal choice, but let’s face it, they tend to get boring over time. So, how do you make your salads pop? Add fruit for texture and contrasting flavors and an interesting dressing and your taste buds will thank you!

Make Your Own Dressing

There are loads of delicious salad dressing choices on the market but sometimes it’s more economical to make your own in-between grocery store trips, not to mention healthier. Making your own salad dressing is also simple to put together and easy to scale up for a large family of salad eaters.

Most processed salad dressings have hidden sugars and salt in them which can be challenging for people trying to cut back for health reasons. Additionally, many salad dressings contain common allergens such as egg, gluten and soy. With homemade dressing you can rest assured that you know exactly what’s in it.

Kick it up a Notch with Apples

Not only are you adding a serving of fruit to your meal, and who doesn’t want that, but adding a handful of diced apples to your salad adds a crisp texture, fresh flavor and extra fiber to your greens.

Ingredients for Maximum Pop!

When choosing your salad ingredients, think about foods with contrasting textures and flavors. For instance, sweet apples pair well with salty, tangy foods like feta or blue cheese, as well as spicy greens such as Arugula. Tart apples are a perfect match for mild and creamy foods such as goat cheese and butter lettuce.

Your dressing ingredients can also play a major role in your salad’s flavor profile. The same rules of contrast apply to dressings; the sweetness in the apples stands up well to the tartness of the vinegar creating a vibrant contrast in flavors. Creamy dressings with yogurt or sour cream tone down tart apples, and toasted nuts compliment sweet flavors. When it comes to oils, try different flavors such as lemon or walnut oil to add a different twist.

Check out some of our vibrant salad suggestions below to help you keep your salad game strong throughout the year:

SugarBee® Apple Slaw with Citrus Chia Seed Dressing (photo above)

Tasting Notes: The sweetness of the SugarBee® apples brings a bright contract to the bitter cabbage and spicy radishes giving the salad more balance. The lemon oil stands up to the sweetness of the apple while the white wine vinegar does not overwhelm the lemon and apple flavors allowing the sweet-tart flavor profiles to shine through.

Rockit™ Apple, Bacon and Blue Cheese Flatbread

Adding an arugula salad with balsamic dressing on top of this flatbread makes this meal a healthy lunch, appetizer or dinner for the whole family. Rockit apples are sweet and mildly acidic, making them a perfect compliment to tart and tangy flavors like the balsamic vinegar and blue cheese which are higher in acidity and stronger in flavor. It’s the ultimate sweet and savory combination!

Candied Walnut Bacon Apple Salad with Lucy™ Glo Apple Vinaigrette 

The show stopping Lucy apples are known for their tangy and slightly sweet flavor profile. Lucy apples pair well with the creamy, warm flavors of the toasted walnut oil and bacon, which mellows out the tartness of the apple. The red wine vinegar adds just enough acidity to the walnut oil so it stands up to the sweetness of the apples.

Apple Cider Vinegar: Benefits and DIY

Blog by: Valerie Musser, Valerie’s Of Course Catering We have all heard of Apple Cider Vinegar aka ACV.  But what is it for? There are so many uses! Here are a few of the reasons why we should all incorporate this natural ferment into our daily wellness...

Blog by: Valerie Musser, Valerie’s Of Course Catering

We have all heard of Apple Cider Vinegar aka ACV.  But what is it for? There are so many uses! Here are a few of the reasons why we should all incorporate this natural ferment into our daily wellness routine:

Health Benefits

• Aids in digestion
• Weight loss
• Balances the bodies PH
• Maintain healthy gut flora
• Clears skin
• Reduces gas and bloating
• Kills harmful bacteria
• Detoxifies the body
• Natural appetite suppressant
• Can relieve sinus pressure and congestion
• Gets rid of dandruff
• Sooths bug bite redness and itch
• Lowers Cholesterol

So how do you incorporate this natural remedy into your own daily wellness routine? Many people will find that AVC is a bit too harsh to consume on its own, so here are a couple easy tonics, to try!

Apple Cider Vinegar and Elderberry Tonic

(This makes 1 adult dose or two child sized doses)

• 1 TBSP of ACV
• 1 TBSP of Elderberry Syrup* (can be found in most major grocery stores in the health and wellness section)
  *If you cannot find Elderberry Syrup or would rather use something else, honey is a great alternative.
• Water

In an 8oz cup, add ACV and elderberry syrup, fill cup with water and enjoy.

Apple Cider Vinegar and Green Tea Tonic

(1 Adult Serving. Green Tea contains caffeine and is not recommended for children)

• 1 cup brewed green tea
• 1 TBSP of ACV
• 1 TSP Maple Syrup
• Squeeze of lemon

After you brew your tea, add the remaining ingredients, and enjoy these delicious health benefits.

If you do not have the time to prepare the above recipes and you are in a rush, a tablespoon of ACV in a glass of water also will do the trick.

Another question I get a lot is, “What ACV should I buy to get the most health benefits from?”

There are many great brands out there and it can be overwhelming. Personally, when it comes to my health, I want the best of the best, so, I make my own. Apple Cider Vinegar is perhaps one of the easiest ferments out there. If you have ever been curious and wanted to try your hand at fermenting, I highly recommend starting with this one.

Apple Cider Vinegar DIY

First things first make sure that your supplies, knives, cutting boards and countertops are all clean and sterile.

Supplies:

• Cutting Board
• Knife
• Glass Mason Jars (I like to use half gallon)
• Cheesecloth
• Rubber band
• Fine mesh strainer
• Spatula
• Seedling mat (optional)

Ingredients:

• 6-8 CUPS of apples chopped, peels, cores etc. (Rockit™, Gala, Fuji, Cortland, Pink Lady, Braeburn or Golden Delicious will do.  Each apple will create a different flavor profile, so it is fun to pick a different variety as every time you make a new batch.)
• 7 TBSP sugar or raw honey (basically 1 TBSP per cup of water)
• 7 CUPS pure (non-chlorinated) warm but NOT hot water

Chop up your apples and fill the mason jars ¾ of the way with all the pieces, peels, seeds, cores, everything! Mix your sugar or honey into the warm water, stir to completely dissolve and pour the mixture over the apples parts and pieces leaving space (around 2-3 inches) at the top of each jar. At this point, you may add a splash of apple cider vinegar if you have some on hand, this can help with mold prevention and give the Apple Cider Vinegar a bit of a kickstart.

Cover with cheesecloth and put rubber band around the rim to keep it on. If you are using regular quart sized jars, you can also use a metal sealing ring.

Set in a warm dark place for 2 weeks. Apple Cider Vinegar ferments best in temperatures ranging from 60°F to 80°F, if you live in a cooler climate, I recommend using a seedling mat. They are affordable and easy to find online or at a farm store. You MUST stir your Apple Cider Vinegar mixture EVERY DAY or you will develop mold on the apples that are surfacing throughout the fermentation process rendering it no good. If you go out of town for a weekend, it will be okay, but plan this project around your lengthy (longer than two day) family vacations.

When the two weeks is up, you will now strain out the solids. Press against them in your fine mesh strainer with the flat side of a spatula, to extract all the juicy goodness.

You may want to use a smaller jar for the second fermentation.  I find that when using a half gallon mason jar to begin with, I end up with just about a quart of liquid.

When you add the liquid to the new sterilized jar, cover with fresh cheesecloth and set back in a warm dark place for an additional 4 weeks.

You will know your apple cider vinegar is done when:

1. When the proper time has elapsed
2. When it has a strong ACV smell

When you have successfully made a batch of ACV you have created a true vinegar and it will essentially last indefinitely at room temperature. Apple Cider Vinegar is naturally a hostile environment for harmful bacteria, and they cannot survive. Enjoy!

Two Apples Only 70 Calories!

Looking to make a healthy snack swap? Look no further than the naturally miniature Rockit™apple.  The Rockit™ apple is grown to be the perfect miniature snack size, it is low in calories, a Good source of Fiber, and full of crisp, sweet flavor. These small apples...

Looking to make a healthy snack swap?

Look no further than the naturally miniature Rockit™apple.  The Rockit™ apple is grown to be the perfect miniature snack size, it is low in calories, a Good source of Fiber, and full of crisp, sweet flavor. These small apples are not only perfect for kid size snacks, but perfectly portioned for the kid in all of us.