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An apple a day !

Outside, the leaves are changing color…summer has come to an end. It’s apple season and apple picking is a very common and fun family activity here in Quebec!

Did you know that there are about 7500 types of apples that are grown all over the world but only in our province do we cultivate so many varieties like, Cortland, Empire, Golden Russet, JerseyMac, Lobo, McIntosh, Paulered, Delicious Red, Spartan and Vista Bella. Each one with its own characteristic, recipes are endless! Here are some interesting facts on how you can use some of these varieties:


What to look for…

Type of apple…

Bite into…

Firm, juicy, tasty and crunchy

Cortland, Melba, Delicious Yellow and Red, Empire, Gala, Golden Russet, Granny Smith, Idared, McIntosh, Rome Beauty, Spartan, Lobo


Not too juicy and slight acidity

Cortland, Delicious Yellow, Empire, Granny Smith, Idared, Rome beauty, Spartan


Sweet and keeps its shape

Cortland, Empire, Gala, Idared, McIntosh, Rome Beauty, Spartan


Just ripe, some acidity, juicy and starchy

Granny Smith, Rome Beauty, Lobo


Keeps its color

Cortland, Melba, Delicious Yellow, Empire, Idared, McIntosh, Rome Beauty, Spartan

Remember that apples can be used in almost any type of recipe. That it be for a desert, to eat as is but also in main meals, possibilities are endless. They can be cooked, dehydrated, added to salads or why not make healthy compote to put on your toast in the morning. Or, cook them whole in the oven. Simply empty out the middle and add nuts and raisins with a drizzle of honey.

Apples, no matter what the variety are all equivalent in the nutritional value. They are a source of anti-oxidants, vitamin C and potassium and contain cellulose and pectin (2 types of fiber). Pectin slows down intestinal transit and allows for better absorption of nutrients in the intestinal tract. This soluble fiber found in apples also helps control appetite and lower cholesterol. Cellulose on the other hand (insoluble fiber) helps with regularity.

Finally, most nutrients are found in the skin so make sure you wash them properly and eat apples whole. As the saying goes,”An apple a day keeps the doctor away…”, now you know why!

For more information visit: www.lapommeduquebec.ca

Enjoy !

By Christina Timotheatos dt.p. in collaboration with Sara Auger stagiaire niv. IV, U de M.

Christina Timotheatos

Christina holds a bachelor’s degree in nutrition from the University of Montreal, and has been a member of the Ordre professionnel des diététistes du Québec since 1999. She has been working at Nautilus Plus since 2008, where she began as a nutritionist, before occupying her current position of Nutrition Operations Coordinator since 2010. Actively contributing in the development and training of nutritionists at Nautilus Plus, Christina is one of the go-to experts in nutrition within the organisation. Before specialising in sports nutrition, Christina worked as a dietician-nutritionist at Maisonneuve-Rosemont Hospital for 10 years, in addition to doing consultations in private clinic and private homes. To add to her professional baggage, she also worked as a dietician and nutrition consultant for a school board.

An apple a day ! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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