Featured food: Apples


FOR 100g 

Calories 52 kcal 


Fats 0,2 g 

Carbs 14 g 

Fibers 2,4 g 

Sugars 10 g 

Proteins 0,3 g

The saying ”an apple a day keeps the doctor away forever” may well be true! In Quebec, it is one of the most consumed fruits due to its availability, its great variety and its low cost. Although found year-round, the apple is the perfect symbol of fall comfort.


In addition to being an excellent source of pectin, a soluble fiber, it is over 85% water. It is a good source of vitamin C and more modestly of vitamin B6, E and copper. Of all fruits, apples contain the most quercitin, a powerful anitoxidant of the flavonoid family, which is mainly contained in its skin.


The antioxidant power of quercitin would contribute to reduce the risk of cardiovascular diseases and could have an anti-cancer effect. Indeed, it could reduce the risk of certain cancers such as breast, ovarian, larynx and colorectal cancer.

Pectin could help reduce blood cholesterol, slow down the absorption of carbohydrates and promote satiety, resulting in beneficial effects on hyperlipidemia, diabetes and the maintenance of a healthy weight.

Its rich fiber content also promotes good digestive health by having a favorable effect on maintaining a varied microbiome.


As many nutrients are found in the skin, it is preferable to eat it unpeeled. In this case, organic fruit is preferable because the growing of apples often uses a lot of pesticides. However, if you can’t buy organic apples, you can soak them for 15 minutes in a solution containing 2 cups of water and 1 teaspoon of baking soda to remove most of the pesticides.

To learn more or to obtain an intervention plan adapted to your needs, make an appointment with our nutrition team through your quatuor care pod.

*The information contained in this form does not replace the advice of a health professional and is provided for information purposes only.

Recipe Card:  Apple Crumble


  • 3 medium-sized apples, peeled and cut into pieces
  • Juice of 1 lemon
  • 2 tbsp. maple syrup
  • 2 tsp. cinnamon


  • 1 ¾ cup rolled oats
  • ¼ cup of blunt oats ( if not available replace with rolled oats)
  • 1 cup chopped walnuts
  • ¼ cup unsweetened applesauce
  • 3 tbsp. ground flaxseed
  • ½ cup maple syrup
  • 1 tsp. vanilla extract


  1. Preheat oven to 350 degrees F
  2. Combine apples, cinnamon, lemon juice and maple syrup in a large bowl
  3. Place apple mixture in a 9×9 or 7×11 baking dish
  4. Using the same bowl, add all crumble ingredients and mix well
  5. Spread crumble mixture evenly over apple mixture
  6. Place in oven for 45 minutes or until crumble is golden brown