By Paula Solano
As we to transition into the 2020-2021 school year, we can appreciate how our school and health systems work collectively to ensure the safety of students and educators. I find apples, a seasonal fruit often associated with both health and education, appropriate for this season.
Extended workdays, possible home schooling, and other responsibilities may often lead to missing a meal or making a fast-food run. The U.S. Department of Agriculture’s MyPlate provides recipes, tips, and resources to guide you in creating a healthy eating plan. Start simple, download the MyPlate App, an easy-to-use app that will help guide you and track your progress.
Apples might be the essential fruit to have in a pinch. In fact, apples can be enjoyed during breakfast, lunch, or dinner or as a perfect on-the-go snack. When selecting apples, choose those that are firm, with intact stems, and they should smell fresh.
Wash your hands as recommended by the CDC, clean contact surfaces, and thoroughly rise apples to remove any dirt before you pack, enjoy, or use while preparing a meal. Refrigerate apples in a plastic bag, away from other fruits and raw meats for up to three weeks.
Not only are apples yummy, they are saturated fat free, low in fat cholesterol, and sodium free. Apples are rich in fiber and phytochemicals (compounds produced by plants).
Enjoy these tasty apple recipes!
Apple Cinnamon Yogurt Muffins (Kid Friendly)
Serving: 24
Nutritional Information: Calories: 217, protein: 3g, fat: 10g, carbohydrates: 29g, fiber: .6g, sodium: 230mg, cholesterol: 44mg
Ingredients
1 ¾ cups sugar
3 cups all-purpose flour
3 1/2 teaspoons baking powder
1/2 teaspoons salt
1/2 teaspoon grated orange zest
1/4 teaspoon ground nutmeg
1 cup (2 sticks) butter or margarine
1 cup grated Braeburn or Golden Delicious apple
1 container (8-ounce) low fat vanilla yogurt
2 large eggs, beaten
1 teaspoon ground cinnamon
Instructions:
1. Heat oven to 350° F. Grease 24 3-inch muffin pan cups or line with paper liners. In large bowl, combine flour, 1 cup sugar, the baking powder, salt, orange zest, and nutmeg. With pastry blender or fork, cut in 3/4 cup (1 1/2 sticks) butter until mixture is crumbly.
2. In medium bowl combine apple, yogurt, and eggs; add to flour mixture, stirring until just combined. Spoon batter into prepared muffin cups and bake 20 to 25 minutes or until centers spring back when gently pressed.
3. Cool muffins in pan 5 minutes; remove from pan and cool until able to handle. Meanwhile, melt remaining 1/2 stick butter. In small bowl, combine remaining 3/4 cup sugar and the cinnamon. To serve. brush tops of muffins with butter and roll top in cinnamon-sugar mixture.
4. Enjoy!
Golden Apple Oatmeal
Servings: 1
Nutritional Information: Calories: 122, protein: 4g, fat: 2g, carbohydrates: 27g, fiber: 3g, sodium: 331mg, cholesterol: 0mg
Ingredients
1/2 cup diced Golden Delicious apple
1/3 cup apple juice
1/3 cup water
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon salt (optional)
1/3 cup quick cooking oats (of your choosing)
Instructions:
1. In small pot, combine apple, apple juice, water, cinnamon, nutmeg, and salt (if desired); heat to boiling. Stir in oats and cook 1 minute. Cover and let stand two minutes before serving.
2. Enjoy!
Paula Solano is a Master in Public Health student at Baylor University and certified Community Health Worker who is volunteering at the Texas A&M AgriLife Extension Service. A Waco native, she is passionate about serving her community, particularly underserved and underrepresented residents.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
By Lindsey Breunig-Rodriguez
As we move into July, we are continuing to highlight a seasonal fruit or vegetable. While many of our traditional summer plans and activities look drastically different, we can count on the heat to still be here. With the rising temperatures, it is important to stay hydrated. Of course, increased water intake will be our first recommendation, but we cannot forget that fruits and vegetables provide us with water, too.
If we asked a child what color water is, they may and hopefully respond with blue – which leads us perfectly into the fruit of the month — blueberries. These BLUE fruits not only provide us with nutrients but also with WATER that our body needs. Blueberries are such a fun fruit; they add a beautiful blue color to your favorite dish like in this Berry Cherry Tart. They also make a fun addition as “eyes” if you’re making a silly face on Animal Toast!
Shopping:
When shopping for blueberries, you traditionally will find them in the prepackaged containers. Before placing one in your cart, examine the entire package and look for blueberries that are firm, plump, and a royal blue color with a silvery frost. Berries should be relatively the same size and free of stems and leaves. Avoid packages that contain moldy berries or stains on the containers, which indicate crushed or bruised fruit.
Storage:
Keep unwashed blueberries refrigerated in a container with a lid for up to one week. When blueberries are in season you may find them on sale, and if you find yourself with an abundance of berries, freezing blueberries will help preserve the nutrients and fruit so you and your family can enjoy and save money. Freezing fruit is also a great way to reduce food waste.
For more tips on how to freeze blueberries, watch this video. To freeze, place rinsed blueberries on a paper towel-lined baking sheet in a single layer and freeze for one hour. Place in a container with a lid and freeze for up to nine months.
Use:
Rinse blueberries thoroughly only before preparing. As mentioned earlier you may notice a silvery frost on blueberries, this is a natural preservative that helps to keep the berries fresh. Washing the berries will remove this protective barrier, and the berries will go bad much more quickly. Discard any shriveled or moldy berries. Blueberries can be enjoyed raw or cooked. When baking with frozen berries, do not thaw before using or the juice and color will bleed or leak out. Gently add berries to batter as the last step before baking. Fresh berries will not bleed unless their skin is torn or broken.
Nutrition:
Per USDA dietary guidelines it is recommended we consume 1-2 cups of fruit daily. Fruit may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. It all counts! In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
Blueberries are a great source of Vitamin C, which keeps our immune system strong and helps our bodies heal quickly. Additionally, blueberries are a great source of Vitamin E, which aids in healthy skin and eyes. Lastly, blueberries are high in fiber which will keep us full!
Enjoy:
Blueberries make a delicious nutritional snack that you can enjoy anytime of the day. Check these additional recipes below:
Trying to find the best deal? Always compare the unit price to see the best deal. See the example below, what would you choose?
 |  |  |  |
| Fresh Texas Blueberries, 1 PintCost: $3.07 ($0.28/oz) | No Sugar Added Blueberries – FROZEN, 16 ounces Cost: $3.07 ($0.20/oz) | Vegetable & Fruit Pomegranate Blueberry 100% Juice – 46 ouncesRegular: $3.07 (about $0.07/oz) | No Sugar Added Blueberries – FROZEN, 5 pounds Cost: $14.91 ($0.19/oz) |
Texas A&M AgriLife Extension
Due to the continued spread of COVID-19 and the challenges it poses to communities across Texas, Texas A&M AgriLife Extension and many others continue to practice public health recommendations. Whether we are communicating online or face-to-face know that program content will always be research-backed to help individuals navigate decisions for themselves and their families. For information on resources, ideas, and programs for yourself and family visit Texas A&M AgriLife’s HUB.
Lindsey Breunig-Rodriguez is an Extension Agent for the Better Living for Texans program with the Texas A&M AgriLife Extension Service. She is originally from Grapevine but now calls Waco home. A graduate from Baylor University, she loves to venture out to Cameron Park, visit the local Farmers Market, and try out the awesome eateries in Waco. If you see her and hear a loud bark, that’s her pup Lucy Ann just saying hello.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email [email protected] for more information.
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