Apples!

By Sabrina Toledano, RD, CSO, CDN

Fall is officially here, which means the start of apple season. We all know the proverb “An apple a day keeps the doctor away”… but is it true? The answer is: yes! Apples are definitely a healthy fruit – nutritious, delicious and cost effective!

Health Benefits

One of the many great benefits of the apple is that it has both insoluble and soluble fiber. Apples are a good source of a certain type of soluble fiber called pectin. Pectin attracts water from your digestive tract, forming a gel which can slow down digestion.  This helps your body absorb nutrients and gives you a feeling of fullness (to prevent overeating).

The skin of the apple contains insoluble fiber, which adds bulk to your bowel movements, allowing food wastes to pass through smoothly. This means keep the skin on if you tend to be constipated; skin off if you experience loose, frequent bowel movements.

Apples are also a great source of antioxidants including flavonoids. Flavonoids can help protect your cells from free radical damage and reduce the risk of chronic diseases including cancer.

How to Get Your Daily Dose

At just 95 calories for a medium size, an apple makes a perfect dessert or snack. For those trying to add extra calories to your diet, eat some peanut butter, nuts, or cheese together with your apple.

Here is a list of how to find a local farmer’s market to purchase fresh, flavorful apples: https://www.localharvest.org/farmers-markets/.

Regardless of the color or type, there is nothing better than biting into a sweet, juice fresh apple.  All apples are low in calories, high in fiber, and packed with antioxidants so just choose your favorite!

This easy recipe is for delicious baked apple chips! Recipe adapted from Cooking Light

Ingredients:

  • 3 apples (choose your favorite)
  • 2 tablespoons of ground cinnamon
  • 1 tablespoon of ground ginger
  • 1 1/2 tablespoons of ground nutmeg
  • 1 1/2 tablespoons of ground cloves

Instructions:

Preheat the oven to 200° F. Line a baking sheet with parchment paper. Wash and core apples. Thinly slice the apples into rounds, discarding the bottom slices. Place the rounds on the baking sheet. Mix together the spice blend in a small bowl or jar. Lightly sprinkle 1/2 the spice blend over the apples. Bake the chips for 1 1/2 hours. Remove from oven and carefully turn over the apple slices. Sprinkle with spice blends. Put the chips back in the oven for 1 hour. Take the baking sheet out of the oven and allow apples to cool. Store in an airtight container at room temperature for up to one week.