Health Benefits of Apples: The Staple Fruit of Fall

As the weather changes and moves from warm temperatures to crisp fall days, one fruit that pops up as a fall favorite is apples. A fun fall past time is apple picking at the orchard and selecting from the many varieties of apples as they come in red, green, and yellow. Surprisingly there are over 7,500 different varieties of apples around the world. In the US the most common are red delicious, granny smith, Gala, Fuji, Macintosh, Golden delicious, honey crips and Empire to name a few.

Apples are versatile and can be eaten alone or used in both sweet and savory dishes. They are also packed with nutrients and have long been known as the fruit with health benefits as the saying goes, “an apple a day keeps the doctor away.”

Health Benefits of Apples

Apples are loaded with essential vitamins and minerals, including vitamin C. One medium-sized apple provides about 14% of the daily recommended intake of vitamin C, a powerful antioxidant that supports your immune system, promotes healthy skin, and helps your body absorb iron. Apples also have a high fiber content and are particularly rich in soluble fiber which makes them good for your heart health. The soluble fiber in apples helps reduce cholesterol levels by attaching to cholesterol in the body and helps to remove cholesterol during digestion.

Another heart health benefit is from the flavonoids in apples, which are compounds that help reduce inflammation and lower the risk of heart disease. Apples are also a good source of antioxidants like quercetin and catechin, which help protect the body against oxidative stress and may reduce the risk of chronic diseases such as cancer, heart disease, and type 2 diabetes.  With all these benefits it’s the perfect time to explore adding apples to your diet.

Whether you’re looking for a quick snack or a meal, apples can be incorporated into a variety of recipes. Here are some healthy apple recipes that are perfect for fall:

Apple Recipes

Apple Cinnamon Overnight Oats

A quick and nutritious breakfast that’s perfect for busy mornings as it is a make ahead meal that you can store in the fridge and grab and go in the morning.

Ingredients

• ½ cup rolled oats
• ½ cup unsweetened almond milk (or milk of choice)
• ¼ cup plain Greek yogurt
• 1 small apple, diced
• 1 tsp chia seeds
• ½ tsp cinnamon
• 1 tsp honey or maple syrup (optional)

Instructions

1. In a mason jar or bowl, combine oats, almond milk, Greek yogurt, chia seeds, and cinnamon.
2. Stir in diced apples and drizzle with honey if desired.
3. Cover and refrigerate overnight.
4. In the morning, stir the oats and enjoy cold or warm them up for a cozy breakfast.

Autumn Apple Salad

This refreshing and crisp salad pairs perfectly with fall flavors and makes a great side dish or light lunch.

Ingredients

• 2 cups mixed greens (spinach, arugula, or kale)
• 1 apple, thinly sliced
• ¼ cup walnuts, toasted
• ¼ cup dried cranberries
• ¼ cup crumbled feta or goat cheese
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions

1. In a large bowl, combine mixed greens, apple slices, toasted walnuts, dried cranberries, and feta or goat cheese.
2. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.
4. Serve immediately as a side dish or add grilled chicken to make it a complete meal.

Baked Cinnamon Apples

A healthy and warm dessert option that brings out the natural sweetness of apples without added sugar.

Ingredients

• 4 medium apples (such as Honeycrisp or Fuji)
• 1 tsp ground cinnamon
• ½ tsp nutmeg
• 1 tbsp melted coconut oil or butter
• ¼ cup chopped nuts (optional)

Instructions

1. Preheat oven to 350°F (175°C).
2. Core the apples and slice them into wedges.
3. In a bowl, toss apple wedges with melted coconut oil, cinnamon, and nutmeg.
4. Arrange the apples in a baking dish and sprinkle with chopped nuts if desired.
5. Bake for 25-30 minutes, or until the apples are tender and fragrant.
6. Serve warm with a dollop of Greek yogurt or a sprinkle of granola for added crunch.

Apple and Sweet Potato Soup

This creamy, savory, and slightly sweet soup is packed with vitamins and makes a perfect fall comfort food.

Ingredients

• 1 large sweet potato, peeled and diced
• 2 apples, peeled and chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• 2 cups vegetable broth
• 1 cup coconut milk or almond milk
• 1 tsp ground ginger
• ½ tsp cinnamon
• Salt and pepper to taste

Instructions

1. In a large pot, sauté onion and garlic until soft.
2. Add diced sweet potatoes, apples, ginger, cinnamon, salt, and pepper.
3. Pour in vegetable broth and bring to a boil, then reduce heat and simmer for 20 minutes, or until sweet potatoes and apples are tender.
4. Using an immersion blender, blend the soup until smooth and creamy.
5. Stir in coconut milk and adjust seasoning if necessary.
6. Serve warm with a sprinkle of cinnamon or fresh herbs.

Apple and Peanut Butter Snack

This classic and simple snack is perfect for a quick and nutritious energy boost.

Ingredients

• 1 apple, sliced
• 2 tbsp natural peanut butter
• 1 tbsp chia seeds or flaxseeds (optional)

Instructions

1. Spread peanut butter on each apple slice.
2. Sprinkle with chia seeds or flaxseeds for added fiber and omega-3s.
3. Enjoy as a quick snack or post-workout treat.