Poor apples. They’re like the middle child of produce. No one ever says they’re rock stars or calls them a ‘superfood.’
Mothers don’t brag about how they snuck them into recipes as they do with kale or spinach. No, apples don’t get that kind of attention, but they should.
The old phrase, ‘an apple a day, helps keep the doctor away’ is not just puffery. Food scientists and nutritionists know apples are superheroes of overall health and fighting against disease.
One large apple is an excellent source of vitamin C, potassium, and fiber (contains 20% of the recommended daily fiber).
They’re loaded with hydrating water, which is why they float, and considered a top source for antioxidants especially when eaten unpeeled, according to research by Rui Hai Liu, an associate professor of food science with Cornell University.
Antioxidants are important to overall health and cancer prevention because they clean up cell-damaging free radicals in the body and therefore protect normal cells.
The antioxidant power of apples comes from its phytochemicals. Professor Liu and his colleagues found that these phytochemicals appear to kill or inhibit the growth of colon, liver and breast cancer cells.
Numerous studies show that apples promote good gut bacteria, which is a major topic these days since a healthy gut is tied to robust immunity and reduced inflammation. The ill effect of inflammation on the body is largely believed to be an underlying factor for a variety of health problems.
Apples boast all these health benefits plus they're portable, versatile, easy-to-find and not nearly as expensive as some other produce. Best of all, they’re delicious.
Numerous tasty varieties, including Fuji, Gala and Granny Smith, are harvested when late summer turns to fall and warm days are married with cool, crisp nights. It’s no wonder apples are a celebrated fall food and the perfect addition to any holiday table.
With Thanksgiving coming up, be sure to celebrate and enjoy apples. Check out my easy, crowd-pleasing apple dip, plus some additional simple recipes.
To keep your apples delicious and recipe ready, be sure to store them in the refrigerator as cold as possible without freezing. Apples ripen and turn soft 10 times faster at room temperature than they do in the refrigerator, according the North Carolina Apple Growers Association.
For more apple facts, recipes and tips, visit USApple.org, which also includes links to apple associations throughout the United States.
Best-Ever Apple Dip
Delicious dip that's a snap to make
Ingredients
3 Granny Smith Apples (use a tart apple)
1, 8 ounce package of cream cheese (Reduced fat variety and Neufchatel cheese work, too. Use 2 packages if you want more cream cheese to toffee bits for a less chunky dip))
¾ cup light brown sugar
¾ cup powdered sugar
2 teaspoons of vanilla extract
¾ cup of toffee baking bits (ex: Heath brand)
Directions
Combine all ingredients using a mixer. It’s easier to mix if cream cheese is softened. Next, chill and then serve with sliced Granny Smith apples.
-Take Note & Go
TN&G Tip: Use the dip as an icing for baked apple recipes, like muffins or strudels.
Apple & Goat Cheese Bruschetta
Sweet and savory appetizer
Ingredients
1 baguette
1-2 tablespoons of olive oil
1 medium Granny Smith apple sliced
4 ounces goat cheese
1 tablespoon of honey
1 ½ teaspoons of dried oregano
Pinch of salt
Directions
1. Mix together oregano, salt, honey and goat cheese.
2. If using a fresh baguette, cut into 12 slices, about ½ inch thick. Place slices on a baking sheet and brush with olive oil. Broil until lightly browned.
3. Top each with goat cheese mixture, then an apple slice and garnish with an additional drizzle of honey and a sprinkle of oregano.
-Washington Apple Commission
TN&G Tip: Save time by using a bag of snack size bruschetta toast, such as Bruscettini brand, instead of a cutting and broiling fresh baguette slices. May have to cut the apple slices in half to fit on the toast.
Apple Cheddar Grain Bowl
Bowl meal packed with protein, fiber and flavor
Salad Ingredients
2 Gala apples
8 green onions
8 cups mixed greens
3 cups of cooked barley or other whole grain
12 ounces rotisserie chicken, skin removed and shredded or cut into bite pieces skin
1 cup of cubed sharp cheddar cheese ( ½ inch cubes)
¼ cup sunflower seeds
Dressing Ingredients
⅓ cup balsamic vinegar
½ olive oil
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
Directions
1. Cook grain according to package directions.
2. Core and chop apples into cubes (don’t peel the apples).
3. Thinly slice the white and green parts of green onions.
4. Mix the greens, cooked grain and chicken.
5. Top with cheese and sunflower seeds.
6. Make salad dressing by mixing those ingredients in a bowl and whisking.
-New York Apple Association
TN&G Tip: Save time and use a store bought dressing. My favorite – on about everything – is Girard’s Champagne light vinaigrette (only 60 calories for two tablespoons)
Three-Ingredient Caramel Apple Hand Pies
Delicious dessert served warm with a side of ice cream
Ingredients
14 ounce box of puff pastry, thawed according to package directions.
1 large apple cut into ¼ inch pieces
⅓ cup caramel sauce
Directions
1. Place the oven rack in the center and preheat to 425 F.
2. Unroll/unfold pastry onto a flat work surface and cut out rounds using a 3-inch cookie or biscuit cutter. Should make around 18 rounds.
3. Place rounds on a rimmed baking sheet lined with parchment.
4. Place tablespoon of apple pieces into the center of each round leaving a ½ inch border.
5. Top apples with a teaspoon of caramel sauce.
6. Brush pastry border with pastry brush dipped in water.
7. Top each round with a second round and seal using a fork to crimp the edges.
8. Cut a few slits into the top of each pie so steam can escape.
9. Bake pies for about 15 mins, rotating the sheet halfway through. Pies are done when golden brown and puffed.
-Epicurious
TN&G Tip: If you can’t find puff pastry, use a refrigerated pie crust, such as Pillsbury brand
Crock Pot Apple Butter
Perfect breakfast topping
Ingredients
½ peck (about 15 apples) of Winsap or Mutsu/Crispin apples
2 cups of sugar
1 teaspoon cinnamon
Pinch of nutmeg
Directions
1. Peel and core apples then cut into quarters.
2. Place all the ingredients into a slow cooker.
3. Let simmer for 8-10 hours without lifting the lid.
4. Once done to desired consistency, allow to cool and then refrigerate.
-Justus Orchard, a fifth generation orchard and farm in Hendersonville, N.C.
Baked Apple Slices
Easy side dish with the flavor of an apple crisp
Ingredients
6 large apples (Crispin, Jonagold, Idare, Rome)
½ cup brown sugar
¼ cup sifted all-purpose flour
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground ginger
¼ cup sweet butter or margarine
¼ cup apple juice or cider
Directions
1. Preheat oven to 350 F.
2. Grease large baking pan.
3. Core apples, cut into 6 wedges and arrange in a single layer in a baking pan.
4. Mix sugar, flour and spices together and sprinkle over apples.
5. Melt butter and mix with apple juice.
6. Pour over top of apples and toss to coat.
7. Cover with aluminum foil.
8. Bake for 20 minutes then uncover and bake another 15 minutes.
9. Serve warm.
-New York Apple Association
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