9 Ways To Enjoy Apples This Autumn

by Tiffany Naticchioni, RDN, LD

Last Updated: October 9, 2020

We have all heard the saying, “An apple a day keeps the doctor away.” This age-old rhyme has been around for centuries and has inspired each of us, at some point, to enjoy an apple, whether it be for its flavor or for its health benefits. At only 95 calories and packed with 4 grams of fiber, this fruit serving will have your taste buds, gut health, and metabolism dancing. In preclinical research studies, the pectin in apples is allegedly correlated with a reduced risk of colon cancer and reduction in cholesterol. Apples are fat-free, sodium-free, and cholesterol-free. Additionally, apples provide 14% of your body’s daily need for vitamin C, and your immune system will appreciate the support as we approach cold and flu season. Phytonutrients like polyphenols and anthocyanins act as antioxidants that help to rid our body of free radicals that can cause cellular damage. Make sure to eat the skin also, as this is where most of an apple’s nutrients are found.

When purchasing apples, it is obvious there are different shapes, colors, textures, and flavors to choose from. When looking for apples at the grocery store, look for ones that are firm, unblemished, and unbruised. Once you have selected your fruit, try enjoying them in some of these delicious combinations. During fall, apples are in season and ready fresh off the tree. If you’re looking to take this portable snack beyond the lunch box, we have some ideas for you!

Enjoy them freshly picked...
  1. Classic after-school snack.
    Pair a sliced apple with your favorite nut butter.
  2. Sweet and salty salad.
    Top your favorite fall salad with slices from a juicy Granny Smith variety, then sprinkle with walnuts, goat cheese, and some dried cranberries. Try using an arugula watercress lettuce bed and a lemony vinaigrette dressing for topping.
  3. Apple pizza pie.
    Put apple slices on your homemade pizza. Since apples pair well with cheeses, try adding them to one of America’s favorite foods – pizza. Try combining apples with toppings like chicken, onions, and peppers.
  4. Happy hour appetizer.
    Apple slices pair well with almost all cheeses, especially Gouda, sharp cheddar, and brie.
  5. Fruit for dessert.
    Try roasting apples with herbs and then sprinkling pieces over a bowl of vanilla ice cream.

Enjoy them year-round...
  1. Preserve
    Your favorite apples can be consumed throughout the year by cooking them down into applesauce, apple jam, jelly, and butter. Checkout recipes for applesauce here.
  2. Dehydrate
    Apples can be made into small chips for a crispy snack! This can easily be done in the oven.
  3. Juice
    Juicing apples can be a delicious option for hydration that bursts with flavor and nutrition.
  4. Bake
    Mix an apple pie filling and store in the freezer to use any time you’d like to enjoy a warm apple pie.

Storing apples in the crisper drawer today mimics the environment of cellar storage, which is how they used to be stored before refrigeration. In order to keep apples juicy and crispy, store in a cool place away from light and heat. Apples tend to quickly lose flavor and texture if they are exposed, but they’ll keep for weeks if kept in cool and dark conditions. If you cut into an apple, and want to prevent it from turning brown, spritz with a little bit of lemon juice.

Keep your eyes peeled for new and delicious varieties as you fill your grocery basket and embrace the versatility of this seasonal and nutritious delight.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

Tiffany Naticchioni, RDN, LD

Tiffany Naticchioni, RDN, LD

Tiffany is a compassionate dietitian with experience in nutrition throughout her lifespan along with empowering those with diabetes and heart disease to use food as medicine. A believer in total body wellness, she has a decade of experience as a licensed massage therapist. With a passion for healthy living, she practices hot yoga, enjoys most any fitness activities, stays active in the community, and loves spending time with her family.