The saying goes “An apple a day keeps the doctor away.” But why? What is it about the apple that’s supposed to be so key to wellness?
While most nutrition experts will tell you there’s no one single food that’s going to improve your health by itself, you’d be hard-pressed to find a food that deserves this kind of reputation better than an apple. They’re filling, sweet, full of complex carbohydrates, packed with vitamins and minerals, and a great source of antioxidants. What’s not to love?
Apples might even be considered a Maryland food in some respects, as the Old Line State plays a special role in the spread of this popular fruit across the United States. Although apples are native to Asia, they eventually made their way to Europe before being brought to North America by English settlers. In the 17th century, Lord Baltimore specifically requested kernels of pears and apples “for making thereafter of cider,” according to a decree he put forth, and within a decade, nearly every Maryland farm had an apple orchard.
Today, you’ll find variety upon variety of apples on the market. According to the Cleveland Clinic, there’s not much difference between the many types when it comes to nutrition, so you should feel comfortable picking apples based on taste. (Need help deciding? The Cleveland Clinic recommends cutting up different types into bite-sized pieces and having an apple sampling with your family or friends.)
What is it about apples that make them such a healthy choice? Apples are a convenient snack, being approximately 100 calories and easy to carry around without any need for special storage, peeling, or preparation. They’re a great source of a type of fiber called pectin, which helps lower cholesterol, and keeps you feeling satiated for a long period of time—something that can be beneficial for people who are trying to lose weight. They are also a low-glycemic food, so they’ll provide sustained energy for a long time after eating them.
For people who are trying to stay hydrated, apples make a great choice because they’re full of water, plus they’re a good source of potassium, an electrolyte mineral necessary for proper fluid balance in our cells.
Now for that science behind that whole line about keeping the doctor away—apples are a great source of phytochemicals like polyphenols, antioxidants, and flavonoids that reduce your risk of chronic disease. Students have even shown that these compounds in apples are linked to better lung health, stronger bones, and reduced risk of cancer, diabetes, and heart disease.
Apples are in peak season in the fall, and those who have access to locally grown apples should try to buy them this way whenever possible. This ensures the apples are freshly picked, so they’ll be at their tastiest and their most nutritionally dense.
When you’re shopping for apples, look for those that have a strong aroma and bright coloring, plus a firm feel with no bruises or blemishes on their skin. While any apple can be eaten raw, most people find they like apples with a juicy, sweet taste to them are best for snacking—apples like Galas, Fujis, and McIntoshes. Apples that are on the tarter side (and tend to have firmer, crisper flesh that holds up well in high temperatures) are a good choice for baking—Braeburns, Honeycrisps, Cortlands, and Jonagolds.
Store your apples at room temperature, and enjoy them with their skins when you’re snacking on them, as the skin is the fruit’s greatest source of fiber and nutrients.
But if you’re looking to do more than simply snack on a plain apple, there are plenty of ways you can turn this popular fruit into an impressive dish. Here are two delicious sides and a healthy dessert that will make you love apples in a whole new way.
Cinnamon Apple Muffins
Ingredients:
- 4 large apples
- 1 cup canola oil
- 2 large eggs
- 1 tablespoon milled flax seed
- 2/3 cup milk
- 3 cups whole-wheat flour
- 1 cup white sugar
- 1 cup brown sugar
- 3 teaspoon ground cinnamon
- 1 teaspoon salt
- 2 teaspoons baking powder
- 2 teaspoons baking soda
- 2 tablespoons butter, melted
DIRECTIONS:
Preheat oven to 400F and line a standard 12-muffin tray with liners. Chop apples into half-inch cubes. Set aside 1/4 cup brown sugar, 1/4 cup white sugar, and 1 teaspoon cinnamon. Combine in a small bowl. Mix in melted butter. Set aside but keep warm. In a large mixing bowl, combine the remaining white sugar and brown sugar, flour, baking soda, baking powder, salt and remaining cinnamon. In a small mixing bowl, combine canola oil, eggs, milk, and flax seed. Slowly stir into the dry mixture. Fold in apple chunks, then spoon the batter into the muffin tray. Take the cinnamon-sugar-butter mixture and add a small spoonful on top of each muffin. Bake for 20–25 minutes until golden brown.
Waldorf Salad
Ingredients:
- 2 large apples
- 3/4 cup walnuts
- 1/2 cup chopped celery
- 1/2 cup raisins or dried cranberries
- 3/4 cup plain Greek yogurt
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
DIRECTIONS:
Chop the apples into small half-inch chunks. Combine with walnuts, celery, and raisins in a large bowl. In a small bowl, combine yogurt, lemon juice, salt, and pepper, then use to dress the salad.
Apple Hash with Brussels Sprouts and Pumpkin
Ingredients:
- 2 large apples
- 2 cups chopped pumpkin
- 2 cups Brussels sprouts, quartered
- 1/2 cup dried cranberries
- 1/2 cup roasted sunflower seeds
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon sage
- 1 tablespoon nutmeg
DIRECTIONS:
Heat a large skillet with the olive oil over medium heat. Add Brussels sprouts and pumpkin, stirring to ensure they’re well coated. Allow to cook for 15 minutes or until softened and slightly browned. Add the sage and nutmeg, then allow to continue cooking for another 2 minutes. Add the apples, cranberries, and sunflower seeds. Stir well and allow to cook together for 5 minutes. Remove from the heat and transfer to a serving dish. Toss with balsamic vinegar.
