You probably have heard the saying an apple a day keeps the doctor away.  Is it true or a myth?  According to Cornell University research it is true, but you do have to eat the skin as well.  Apple, especially the peel of the apple contains antioxidants.  From such research and others there is a scientific evidence showing these antioxidants may lower the risk of cancer and other diseases.  In addition to antioxidants, apples contain pectin fiber which may aid weight loss.

Here are 5 ways to make sure you and your family eat an apple a day:

Apple Goat Cheese Wrap

4-6 Servings


  • Boston lettuce for the wraps
  • ½ cup Goat Cheese
  • 1/3 cup dried cranberries
  • 1 Red Apple (Honeycrisp) cut into cubes
  • 1 Kirby Cucumber cut to cubes
  • 2 Avocados
  • ¼ cup crushed almonds
  • 1 tbsp Agave
  • ¼ cup olive oil
  • Juice of 1 lemon
  • 1 tbsp basil
  • Salt and pepper


Whisk olive oil and lemon juice in a large bowl.  Pit the avocado, then cut in pieces; add to the bowl and mix.  Add cucumbers, basil, dried cranberries, almonds, agave, apple and salt and pepper to the mix. Take Boston lettuce leaf and fill in with 1 tbspful of the mixture and wrap it.

Apple Waldorf Salad

4-6 Servings


  • ½ cup yogurt
  • 1 tbsp fresh lemon juice
  • ½ tsp salt
  • ½ tsp ground pepper
  • 1 Granny Smith apple, cut into thin slices
  • 1 cup halved red seedless grapes
  • ½ cup fennel cut into thin slices
  • 1 tbsp mint cut julienne
  • 1 cup Romaine lettuce cut to pieces
  • ¼ cup walnuts


In a bowl whisk the yogurt, lemon juice, salt and pepper.  Add apple, grapes, walnuts, lettuce and fennel.  Toss together.  Cover and refrigerate until ready to serve.

Baked Apples

2 servings


  • 2 Roma/Granny Smith apples cored
  • 2 tsp Cinnamon
  •  1 tbsp raisins
  • 2 tbsp chopped pecans
  • Juice from 1/2 orange
  • 1 tsp agave


Preheat oven to 350.  In a pyrex add the cored apples.  Sprinkle cinnamon on the apples.  Fill into the core the raisins and the pecans.  Pour½ of the orange juice on the apples.  Cook for 20, or until the apples are soft.  Pour the rest of the orange juice before serving.

Red and Green Apples Slaw

6 Servings


  • 1 Granny Smith apple cut into matchstick-size strips
  • 1 Gala apple cut into matchstick-size strips
  • 2 cups cabbage slaw
  • 2 tbsp juice of lime
  • 1 tbsp olive oil
  • 2 tsp sesame oil
  • 1 tbsp sage cut julienne
  • 2 tsp soy sauce
  • ½ tsp chili pepper
  • 2 tbsp crushed peanuts
  • 2 tbsp Chives cut into small pieces


In a large bowl pour the lime juice, soy sauce, chili pepper and sesame oil.  Whist all together.  Add cabbage slaw, herbs and peanuts.  Mix the apples, all together.

Sauté Apple and Chicken

6 servings


  • 1 apple cut to cubes
  • Cooked chicken skinless boneless
  • 3 cups baby kale
  • 1 yellow onion cut to small pieces
  • 2 tbsp grapeseed oil
  • 1-2 minced garlic
  • 2 tbsp dill
  • ½ cup pomegranate
  • ½ red apple
  • ½ green apple


In a pan sauté yellow onions and garlic with the oil until the onions are translucent. Add chicken and salt and pepper. Cook for about 7-10 minutes.  Towards the end of the cooking add the baby kale, pomegranates and dill.  Mix together.  Best to serve it on a bed of quinoa or wild rice.

And if that is too much work, have an apple as your snack perhaps with peanut butter.  Yum!

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Leslie Glass

Leslie Glass became a recovery advocate and co-founder of Reach Out Recovery in 2011, encouraged by her daughter Lindsey who had struggled with substances as a teen and young adult. Learning how to manage the family disease of addiction with no roadmap to follow inspired the mother and daughter to create Reach Out Recovery's website to help others experiencing the same life-threatening problems. Together they produced the the 2016 ASAM Media Award winning documentary, The Secret World of Recovery, and the teen prevention documentary, The Silent Majority, distributed by American Public Television. In her career, Leslie has worked in advertising, publishing, and magazines as a writer of both fiction and non fiction. She is the author of 9 bestselling crime novels, featuring NYPD Dt.Sgt. April Woo. Leslie has has served as a Public Member of the Middle States Commission of Higher Education and as a Trustee of the New York City Police Foundation. For from 1990 to 2017, Leslie was the Trustee of the Leslie Glass Foundation. Leslie is a proud member of Rotary International.

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