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Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They contain no saturated fats or cholesterol but are rich in dietary fiber, which helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fiber also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.


4 apples, peeled and chopped

2 Tbsp (30mL) vegetable oil 1 Tbsp (15mL) butter

1 large onion, chopped 4 Cups (900mL) butternut squash, cubed

2 large carrots, sliced 2 parsnips, sliced

1 Cup (250mL) apple juice or cider 3 Cups (750mL) chicken or vegetable stock

1/4 tsp (1mL) pepper

1/2 tsp (2mL) curry

1 Cup (250mL) milk

Heat the oil and butter in saucepan, add the onion and apples and sauté over medium heat for 5-10 minutes, until soft. Add the squash, carrots, parsnips, apple juice, stock and spices. Cover pan and simmer for 25 minutes. Purée the vegetables in a blender or food processor. Return purée to saucepan, add milk and bring almost to boil. Pour into serving bowls and top with a few thin apple slices.

Apples contain dietary fibre in their skins and core. About 10 % of an apple is made up of carbohydrate and 4% is a variety of vitamins and minerals. The rest of the apple, more than 80% is water.


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