An Apple a Day Keeps Weight Gain at Bay

We've heard the expression many times that "an apple a day keeps the doctor away," but that's not all—research shows that regularly eating fruit, such as apples, may contribute to weight loss. Take the apple: this phytonutrient-packed fruit is not only great for snacking, dessert or making apple sauce, but it also pairs well with vegetables and is a great way to add sweetness and moisture to recipes without added fats.

Research continues to show that apples may play an important role in our long term overall wellness thanks to the many antioxidants they contain. One small apple has only about 48 calories, contains soluble fiber, potassium, vitamin C and small amounts of vitamin E and protein. Apples also contain high levels of quercetin that may improve the antioxidant activity of the blood. Studies show that people with higher quercetin intakes have a lower than normal risk of heart disease and stroke. The pectin found in apples may help lower cholesterol. Even diabetics can take pleasure in eating apples as the fruit can help keep blood sugar levels down. Apples also have a low glycemic index and therefore this makes them diabetic-friendly.

Impress your guests and have some fun making this Apple, Pear, and Butternut Squash Mash! Children love to mash anything, and this is a great way to spend some quality food preparation time with children or other family members creating food "memories" that make us beautiful inside and out.

To learn how to make this Apple, Pear and Butternut Squash Mash, check out our slideshow above!

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