October may be National Apple Month, but apples are in season throughout the fall, so head to a local farmers’ market or visit a nearby orchard and pick up some apples! To find a pick your own farm near you, check out this site. There are so many different varieties to try and lots of ways to prepare them which means you won’t get bored of eating them. They also stay fresh longer than many other fruits, so they’re easy to keep around the house.
So why are apples so good for you?
- Apples are packed with soluble fiber. There are 4 grams in a medium apple.
- They are a good source of immune boosting vitamin C and have antioxidants.
- Apples are associated with a lower risk of death from both coronary heart disease and cardiovascular disease. This is attributed to the antioxidant compounds found in apples and the soluble fiber which helps lower cholesterol.
- In 2012, an Ohio State University study found that eating an apple a day helped significantly lower levels of bad cholesterol in middle-aged adults, and in 2011 a Dutch study found that eating apples and pears might help prevent strokes.
The bottom line is apples make a great snack. A medium apple is just under 100 calories and counts as one of your daily servings of fruit! So here are some simple ways to eat more apples:
- Pack an apple as a snack to eat on the go. Cut up some slices and try dipping them in some peanut butter.
- Use apples as a topping on a bowl of oatmeal or make some apple pancakes.
- Create a yummy fall salad. One of my favorite combos is mixed greens, topped with apple slices, walnuts, and gorgonzola cheese tossed with a balsamic vinaigrette. Goat cheese is also delicious!
- Eat them for dessert. Bake an apple pie, cobbler or make some warm cinnamon spiced apples (see recipe below).
- Have extra apples? Make a batch of homemade applesauce.
Not all apples are created equal. Some are better for eating as a snack or using on a salad, while others are best for baking. Here’s a handy chart that gives you an idea of the different flavor profiles and what they are best used for.
| VARIETY | DESCRIPTION | EATING | BAKING | COOKING | |
|---|---|---|---|---|---|
| S W E E T T O L E S S S W E E T | Fuji | Yellow-green with red highlights; Very sweet, aromatic flavor; best for: eating, salads, great applesauce apple |  | | |
| Gala | Medium to smaller in size with a distinctive red and yellow striped heart-shaped appearance; Sweet, aromatic flavor; Best for: eating, salad, great applesauce apple | | |
||
| Jona Gold | A cross of Jonathan and Golden Delicious; Best for: eating, sauce, pies, salad, baking | | | ||
| Golden Delicious | Firm white flesh which retains its shape; Rich mild flavor when baked or cooked; Stays white longer when cut; Best for: salads, blend in applesauce | | | |
|
| T A R T T O L E S S T A R T | Red Delicious | Thin bright red skin with a mildly flavored white flesh; bruises easily; Best for: eating, salad, very good as a base apple for applesauce | | | |
| Honey Crisp | Very sweet and aromatic; very juicy; Best for: Eating, pies, baking | | | |
|
| Braeburn | Rich red color with white flesh; sweet; Best for eating | | |
||
| Pink Lady | Rich red/pink color with white flesh; A cross between a Golden Delicious and a Lady William; Very sweet and crisp; Best for eating and makes a naturally sweet, smooth applesauce and it is good in salads and pies. | | | |
|
| Granny Smith | Bright green appearance; Very tart, crisp; Best for: people who like tart apples rather than sweet ones | | | |
Recipe: Cinnamon Spiced Apples – Serves 4-6
One of my favorite ways to prepare apples is to sauté them in a little butter, cinnamon and sugar. It’s a simple dessert that’s basically like eating the inside of an apple pie or cobbler but without all the added calories of the crust. It’s also great for breakfast, a warm yummy side or served alongside pork.
Ingredients:
4 apples, sliced (use a good baking apple like McIntosh, Rome, Gala or if you want something more tart try Granny Smith)
2 tbsp sugar
1 tsp ground cinnamon
¼ tsp ground nutmeg
1 tbsp butter
2 tbsp water
Preparation:
Melt butter in large non-stick skillet over medium-high heat. Add cinnamon, nutmeg and sugar and stir until combined. Toss apple slices into skillet and coat evenly with butter/spice mixture. Add water to pan. Allow apples to cook about 8 to 10 minutes until warm and softened.
To read more about apples in Pennsylvania – check out www.pennsylvaniaapples.org to find an orchard and to get more tips and recipes.
by Carla Graves 
Drexel University Graduate Student, MS in Human Nutrition