Eat Seasonably – APPLES

As it turns out, an apple a day may keep the doctor away!  Apples are one of the best sources of polyphenols, which have been shown to create preventative effects against cancer, cardiovascular disease, diabetes, and neuro-degenerative diseases.  Apples are also a good source of potassium, vitamin A, and fiber (be sure to eat the skin!).  Follow along for easy ideas to get your one (or more) apple a day.

Selecting and Storing:

  • Apples are in season from June through November, so October is the perfect time to pick some up!
  • Taste the rainbow with golden delicious, granny smith, honeycrisp, and red delicious – all have the same great health benefits.
  • Regardless of which apple varietal you choose, be sure the skin is smooth and free of holes and bruises.
  • Apples are best stored in the crisper drawer– and remember one bad apple can ruin the bunch. Remove any with bruises or rotting as they will cause others to ripen too quickly.

Preparation and Recipe Ideas:

  • Raw apple slices are a great substitute for crackers or bread.  Top with sunbutter, chicken salad, or melted cheddar cheese for a gluten-free snack or lunch.
  • Kids not keen on apple skin?  Chopped apples baked into pancakes, oatmeal, or muffins become softer allowing you to keep the fiber-rich skin.
  • Apples become even sweeter when baked.  Pop apple halves in the oven at 375 degrees for 20 minutes and top with cinnamon and sugar, or a dollop of vanilla Greek yogurt for a guilt-free treat.

FEED-Favorite Recipes:


Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience planning healthy diets. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active and healthy boys and a love for testing new recipes in her kitchen.