Apples are a nutritious food packed with key vitamins and minerals that support your health. A serving of fruit should be included in your lunch each day, and an apple is a healthy and tasty choice. If you are bored with eating your apples plain or are tired of eating brown apple slices, you can vary your preparation techniques and recipes to keep apples as an interesting and flavorful part of your midday meal.
Apples
A medium-sized apple contains about 50 calories and is a healthy source of vitamin C and fiber. Apples contain a variety of phytonutrients and antioxidants and help protect your health and ward off certain health conditions. According to Michael T. Murray, author of "The Condensed Encyclopedia of Healing Foods," eating apples on a regular basis might decrease your risk of heart disease, cancer, type 2 diabetes and asthma. The fiber in apples might also help you lower your cholesterol level.
Plain
A plain apple is a naturally sweet and crispy treat that supplies a hefty dose of nutrition. Slicing your apples just before eating them helps them retain their color and flavor. If you like to prepare your lunch ahead of time, you can still slice your apples hours before you are ready to eat them. Squeeze lemon juice over the apple slices and toss to coat. The acidity of the lemon juice prevents them from turning brown. Use apple juice for similar results.
Salads
Add sliced apples to salads to increase nutrition and flavor. Slice an apple into a fruit salad with oranges, bananas, berries or melon. Arrange a sliced apple over a tossed green salad to add a bit of sweetness to your vegetables. Combine sliced apples with low-fat mayonnaise and walnuts for a tasty alternative to tuna or chicken salad. Layer a sliced apple with cheddar cheese, fresh spinach, sliced almonds and ground cinnamon for a sweet salad.
Sandwiches
Replace the jelly in a traditional peanut butter and jelly sandwich with apple slices. You will cut your sugar intake and add nutrition and crunch to your sandwich. An almond butter and apple sandwich is another alternative that is tasty and nutritious. Lay thin apple slices between cheese and ham to add a burst of flavor to a traditional lunch meat sandwich. Spread reduced-fat cream cheese on a whole-wheat bagel and layer with apple slices. Sprinkle with cinnamon for a naturally sweetened sandwich.
References
- The Condensed Encyclopedia of Healing Foods; Michael T. Murray, et al.
- Lunch Boxes and Snacks; Annabel Karmel
- Recipe Tips: Prevent Apples From Turning Brown
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