The nutrition value of apple
Here are the nutrition facts for one raw, unpeeled, medium-sized apple (100 grams):
Calories: 52
Water: 86%
Protein: 0.3 grams
Carbs: 13.8 grams
Sugar: 10.4 grams
Fiber: 2.4 grams
Fat: 0.2 grams
The benefits of apple
According to nutrition experts, eating a medium-sized apple is equivalent to eating a one-centimeter piece of bread. Therefore, those who suffer from obesity and diabetes are not advised to overeat apples.
Nutrition experts point out that eating 2-4 apples per day for people who do not suffer from diabetes or obesity, after main meals, avoids oxygen starvation and cardiovascular disease.
Endocrinologist Dr. Zalina Guseva says, “The best feature of apples is that they contain the highest percentage of iron. Iron is necessary for blood production and maintaining the necessary number of red blood cells, which transport oxygen and nourish the tissues and organs of the body. Therefore, apples are useful in preventing hunger.” Oxygen deficiency and lack of oxygen supply, and this is very beneficial for those who suffer from bronchopulmonary diseases and cardiovascular diseases.
She adds, apple peel contains anti-inflammatory phytochemicals. It also contains pectin, which helps improve digestion. The vitamins and minerals in apples help keep skin, nails and hair in good condition. Apple seeds also contain a high level of iodine. But it is not recommended to eat more than 3-4 seeds per day because they also contain toxic hydrocyanide acid.
The expert points out that apples are “a high-calorie food item due to fructose sugar, which after being recycled in the liver turns into sucrose. Therefore, it is not recommended for those suffering from obesity and diabetes to overeat apples.”
And Dr. Alexei Kalanchev, a Russian nutrition expert, adds a warning: It is better to refrain from consuming fruit juices because they contain a high glycemic index (the relative index of the effect of carbohydrates on changing the level of sugar in the blood). So everyone who doesn’t like eating the whole apple should eat the pureed apple pulp. Grilled apples are also very beneficial for those who suffer from chronic gastritis.
He says, “There is no absolute allergy to apples. There are types of apples that everyone can eat without fear. However, sour apples cause exacerbation of chronic gastritis and negatively affect tooth enamel. It is also recommended to eat 2-4 apples a day after main meals, not on an empty stomach.”
Total prep time: 1 hour 10 minutes
Yield: 12 servings
Ingredients:
For the cinnamon sugar:
⅓ cup packed light brown sugar
2 teaspoons ground cinnamon
For the cake:
¾ cup granulated sugar
½ cup unsalted butter, at room temperature
2 teaspoons vanilla extract
2 large eggs
1½ cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
½ cup buttermilk
For the apples:
3 tablespoons granulated sugar
1½ teaspoons ground cinnamon
1¾ cups chopped peeled baking apples
For the icing:
½ cup powdered sugar
2 teaspoons milk
How to Prepare
Step 1: Preheat the oven to 350 degrees. Spray a 9×5 inch loaf pan with nonstick baking spray and set aside.
For the cinnamon sugar:
Step 2: Combine the brown sugar and cinnamon in a small bowl and set aside.
For the cake:
Step 3: Using an electric mixer on medium speed, cream the sugar and butter together in a large bowl until they become light and fluffy. Add the vanilla and beat properly, then add the eggs, one at a time, and beat until each egg is just combined.
Step 4: Combine the flour, baking powder, baking soda and salt in a medium sized bowl. Mix until they become well incorporated. Transfer this flour mix and buttermilk to the sugar-butter mix (step 3) in alternate fashion, starting and ending with the flour mix. Beat well after each addition to ensure the mix is well incorporated. Scrape down the sides and bottom of the bowl with a spatula and stir in any unmixed bits of batter.
For the apples:
Step 5: Combine the sugar and cinnamon in a medium sized bowl, and mix well. Add the apples and toss until the apples are coated with the cinnamon sugar.
Step 6: Add half of the batter (step 4) to the sprayed loaf pan. Add half of the coated apples in a layer and gently push down into the batter, then sprinkle half of the cinnamon sugar over the apples. Repeat the process to create a second layer of batter-apple-cinnamon sugar over the initial layer, then use a skewer to swirl it all together.
Step 7: Insert a toothpick into the center of the prepared loaf, and then bake in the preheated oven for about 60 to 65 minutes, until the toothpick inserted into the center comes out clean.
For the icing:
Step 8: Mix the icing ingredients together in a small bowl until smooth.
Step 9: Place cake on a serving platter and drizzle warm cake with icing. Slice and serve warm or at room temperature.
Nutrition Information:
Per serving:
Calories: 526; Sugar: 53.4 g; Sodium: 276.9 mg
Enjoy!
