An Apple a Day

We’ve all heard the saying, “an apple a day keeps the doctor away.” But did you know that it is actually great advice, especially when you’re living with CF.

It turns out that apples contain an abundance of nutrients that can be beneficial in managing some of the challenges that come with CF.

Here are a few of the apple’s nutrients that can benefit someone living with CF:

Quercitin, a powerful antioxidant, has been shown to protect the lungs from damage due to things like air pollution and second hand smoke. Antioxidants in general support a healthy inflammatory response in the body. We know that inflammation can lead to the production of free radicals in the body and the job of the antioxidants is to neutralize those free radicals before they can cause damage.

Apples contain Vitamin C, beta carotene and Vitamin E which also act as antioxidants and support a healthy immune system. For obvious reasons, a healthy immune system is important to you when you have CF. The average apple provides about 8.5 mg of Vitamin C which is almost 10% of your daily value.

Apples support better digestion. They contain a type of soluble fiber called pectin which acts as a “prebiotic,” meaning it feeds the good bacteria in your gut. It is also the kind that keeps you feeling full and satisfied, while keeping blood sugar in check. Apples also contain the other type of fiber which is insoluble and helps move things through your digestive tract to prevent constipation.

Studies show that eating about 5 apples a week can have a positive impact on lung function. However, the same is not true for apple juice since the fiber and many of the nutrients are stripped when the fruit is juiced. That leaves just the sugar which can cause blood sugar spikes, so stick to the whole apple.

Here are some fun ways to enjoy apples and get in your 5 a week!

Apple Wedges with Peanut Butter & Chocolate

1/4 cup dark chocolate chips

1/2 tsp unrefined coconut oil

1 apple cut into wedges

1 1/2 Tbsp peanut butter (or your favorite nut butter)

Heat chocolate chips and coconut oil in a small saucepan on the stove (or microwave in a small bowl) until melted, stirring to combine

Place apple slices on a small plate and drizzle with melted chocolate and peanut butter. Refrigerate about 15 minutes to harden the chocolate.

Note: if your nut butter is not “runny,” it is harder to drizzle, so you may add the nut butter to the chocolate mixture to soften and combine all ingredients together.

Apple Pie Smoothie

1 cup unsweetened almond milk

1 medium apple, chopped

1/2 banana

2 Tbsp vanilla protein powder

2 Tbsp rolled oats

1 Tbsp almond butter

3/4 tsp ground cinnamon

handful of ice

Blend all ingredients in high speed blender and enjoy!

Apple Dippers

1 apple, sliced in wedges

1/2 cup Greek yogurt

2 Tbsp hemp seeds

2 Tbsp unsweetened shredded coconut

1/4 tsp ground cinnamon

Place coconut, yogurt and hemp seeds into 3 separate bowls. Add cinnamon to the hemp seeds and stir to combine.

Dip each apple wedge about 3/4 of the way into the yogurt, then coat on both sides with either hemp seed mixture or coconut.

Place the dippers on a parchment-lined baking sheet and place in freezer for about 10 minutes to allow yogurt to harden (without freezing the apples)

Enjoy!