101 Fat Burning Foods

Eat Apples to Burn Fat
Apples are great fat burners

Nature's Miracle Fruit

An apple a day really can keep the doctor away! They are free of fat, sodium, and cholesterol and at only 80 calories each they are the perfect fat burning snack.

Fascinating Fact...

Apples are a member of the rose family!
An apple a day really can keep the doctor away!

Apples are a good source of Vitamin C and dietary fiber. In fact, a single medium sized apple contains 11% of your daily Vitamin C intake and 13% of your daily dietary fiber intake! Apples are low calorie and contain nutrients like Potassium, Vitamin B6, Iron, Calcium, Magnesium, Phosphorus, and Vitamin K. Apples and their skins also contain flavonoids, some of which are thought to prevent certain cancers. Phloridzin, a flavonoid found only in apples can help prevent osteoporosis and may increase bone density.

Studies have shown that children with asthma that drink apple juice everyday had reduced wheezing compared to those who drink apple juice just once a month. Studies have also shown that children born to women who ate apples throughout their pregnancy have reduced rates of asthma.

Apples can also help prevent Alzheimer’s disease, breast cancer, colon cancer, and liver cancer, as well as lower cholesterol and help you lose weight. The juice of an apple can kill about 80% of the bacteria in your mouth, preventing tooth decay. Also, apples are about 80% water, so they contribute to your daily water intake.

The best way to get all of the benefits is eating the apple raw or drinking apple juice. A cloudy apple juice means that it will have a higher antioxidant content. Also, the apple’s skin holds a lot of the nutrients, so leave it on when you eat your apple!

With so many benefits in such a tiny delicious fruit, who wouldn’t add apples to their shopping list?!

Apple Recipes

Apple Tuna Sandwich
Makes 3 servings.

Ingredients

1 small apple, chopped
1 can tuna in water, drained
1 tsp. prepared mustard
1 tsp. honey
¼ cup low fat vanilla yogurt
6 slices whole wheat bread
Lettuce leaves

Combine the apple, tuna, mustard, honey, and yogurt, mustard and honey. Spread ½ cup of the mixture on three of the bread slices. Top each slice with lettuce and the remaining bread. Cut as desired. This is a great way to jazz up an otherwise ordinary tuna sandwich!

Nutritional analysis per serving: Calories 302, Fat 5g, Carbohydrates 45g, Protein 21g.

Sliced Honey Apples
Makes 4 servings.

Ingredients

2 cups apples, (peeled, cored, and sliced)
¼ cup water
½ cup vinegar
¾ cup honey
1 Tbsp. cinnamon

This is a fun one for the kids.

In a saucepan heat the water, vinegar, honey, and cinnamon. When the mixture begins to boil, slowly add the apple slices. As they get done they will turn transparent; that is when you remove them. They can be served warm or chilled.

Nutritional analysis per serving: Calories 933, Fat 1g, Carbohydrates 255g, Protein 1g.

French Style Chicken with Apples
Makes 6 servings.
Prep Time: 20 minutes.

Ingredients

6 boneless, skinless chicken breasts
3 apples, cored and sliced
1 sliced onion
1 10 oz can condensed chicken broth
3 tbs apple juice
6 artichoke hearts, halved
Pinch each of ground cinnamon, nutmeg, salt, and pepper
A sprinkle of minced fresh dill or parsley

This is absolutely delicious.

In a sprayed non-stick skillet, brown the chicken breasts on both sides and set them aside. To the skillet add the sliced onion, apples, artichokes, broth, juice and spices. Cook about 3 minutes then put the chicken on top of the mixture. Simmer about 10 minutes or until the chicken is done. Salt and pepper to taste. Use the dill or parsley as a garnish and serve hot.

Nutrition information per serving: Calories 241, Fat 5g, Calories from Fat 18%, Cholesterol 66mg, Fiber 3g, Sodium 252mg.

Spicy Apple-Filled Squash
Makes 4 servings

Ingredients

1 acorn squash (about 1 lb.)
1 Golden Delicious apple, peeled, cored, and sliced
2 tsp. melted butter or margarine
2 tsp. brown sugar
1/8 tsp. cinnamon
1/8 tsp. nutmeg
Dash ground cloves

This is a fantastic fall recipe.

Preheat the oven to 350° F. Cut the squash into quarters and remove the seeds. Place the quarters skin side up into a greased 1 qt. baking dish and bake for about 30 minutes.

While that is baking, combine the apple, cloves, nutmeg, cinnamon, sugar, and butter in a medium bowl and set asidde.

Once the squash has baked for 30 minutes, turn the slices over and fill them with the apple mixture. Cover and bake until the apples are tender, about 30 minutes.

Nutrition information serving: Calories 88, Fat 3g, Carbohydrate 17g, Protein 1g, Fiber 3g, Sodium 24mg, Cholesterol, 0g.

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Turkey / Apple Burgers w/Apple / Cranberry Salsa

Ingredients

Cranberry / Apple Salsa

2 Tablespoons sugar
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
3 apple, peeled, cored, and chopped
1 cup whole cranberry sauce
1/2 cup finely chopped scallions
1 finely chopped jalapeno pepper, (no seeds or stem)
2 Tablespoons chopped cilantro (optional)

Apple / Turkey Burgers

1 # ground turkey
1 large apple, grated
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 teaspoon cinnamon
cooking spray
hamburger buns (whole wheat)

Start by preparing the salsa. Combine the first three ingredients in a saucepan and bring to a boil. Add half of the apple, stir it in well, cover and reduce heat. Cook until the apples are soft. When that happens, mash them up until almost smooth but leave some chunks for texture. Add the remaining ingredients and refrigerate.

To make the burgers, combine the first 5 ingredients. Divide this mixture into 4 portions then form into patties. Lightly spray a frying pan then cook the patties over medium/high heat until done, about 8 minutes per side. Serve on toasted buns using the salsa as a condiment.
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