Dole Superkids
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APPLES
Fun & Easy Ways to Eat Your '5 A Day'

Simply wash apples in cold water and they're ready to eat.

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If you like, slice an apple in half or quarter into bite-size pieces, then remove the core and seeds. Now you're ready to enjoy crisp, crunchy, sweet-tasting apples!

To help prevent sliced apples from turning brown, rub them with a lemon juice and water mixture. You can also dip them in orange or pineapple juice. It's fun to do—and keeps your apples looking good!


Apples are convenient and ready to go with you anytime, anywhere. No wonder they make great take-along snacks. If you’re on your way to play with a friend, or you’re going on a hike or a bike ride, remember to pack a crunchy apple.

Eating apples is an excellent way to help you and your family on your way to 5 A Day. They're nutritious, convenient and best of all, delicious! Encourage your family to eat apples as part of their 5 A Day.

Apples are fun to eat and taste great in a variety of ways! It's true, you can eat apples right out of your hand, but they also taste delicious when mixed with other foods.


Breakfast

  • Add sliced apples to low fat yogurt or cottage cheese
  • Add shredded apple to pancake batter
  • Top pancakes or waffles with diced apples or applesauce
  • Add shredded apples to low fat muffin or cake batter
  • Top hot or cold cereal with diced apples
  • Juice apples for fresh apple juice

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Lunch:

  • Pack an apple in your lunch
  • Layer sliced apple in a turkey or ham sandwich
  • Add grated apple to a peanut butter or grilled cheese sandwich
  • Add sliced apples to chicken and tuna salad
  • Add shredded apple to cole slaw
  • Slice an apple in half, scoop out the core and add peanut butter
  • Eat sliced apple with low fat cheese and crackers


Dinner:

  • Top a pizza with apple slices
  • Add grated apples to a meatloaf or meatballs
  • Stir chopped apple and raisins into a rice pilaf
  • Sauté sliced apples and shredded cabbage in apple cider for a side dish
  • Use apple slices in a mixed green or spinach salad
  • Add chopped apple to a fruit salad
  • Stir sliced apple into pasta, chicken and turkey salads
  • Use sliced apple for a colorful and edible garnish (a garnish is a decoration for your dinner plate - a decoration you can eat!)

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Snacks:

  • Eat an apple right out of hand anytime of the day
  • Make a smoothie or shake by mixing apples in a blender with bananas, 100% juice, and ice
  • Top frozen low fat yogurt with sliced apple for a sweet and refreshing dessert
  • Core an apple, fill it with raisins and other dried fruit, and cook in the microwave or bake
  • Pack an apple to go

Try these recipes featuring recipes from the Superkids Kids Cookbook:
*Pictures courtesy of New York Apple Association