Ideas for Apples

Ideas for Apples

The temperatures are (finally) cooling off, and I’ve got a hankering to head up to the mountains and visit one of Georgia’s many gorgeous apple orchards. Apples are high in fiber and contain iron, calcium, and vitamins A and C. In other words, this quintessential fall fruit is a fantastic option for the breakfast table, the lunchbox, or for afterschool snacks!

Tips for Purchasing

Purchasing from a local orchard is a great way to support Georgia farmers and to save money by buying in bulk and in season.
When buying apples in large numbers, store them in a well-ventilated, cool, dark space. Avoid apples with soft spots, but don’t worry about rough brown patches (known as “russeting”). Be sure to wash your apples before consumption.

Favorite Recipes

Slow cooker applesauce

This couldn’t be easier! Use about 3lbs of apples of any variety. 

1. Wash, peel, and chop apples into 1-inch pieces.
2. Add to a 5-quart slow cooker, along with ½ cup water, 2-3 cinnamon sticks, 1 TBSP lemon juice, and a pinch of salt. 
3. Cook on high for 4 hours, stirring occasionally. 
4. Store in an airtight container in the fridge for up to a week. You can also freeze in rigid containers for up to 3 months. (Leave about 1 inch of headspace between applesauce and lid of container.)

Bonus tip: you can also substitute applesauce for oil in many of your favorite baking recipes! For cakes, you can sub applesauce to oil 1:1. For cookies and bars, substitute half the oil with applesauce.

Apple salad

1. Wash and cut 2 tart apples into 1-inch pieces (I like Granny Smith).
2.  In a medium bowl, toss apple with 2 TBSP dried raisins or cranberries, 3 TBSP of plain, low-fat yogurt, and 1 TBSP of nuts (I like walnuts). You can also add a tablespoon of honey if you like things on the sweeter side. Serve immediately.

Apple oatmeal muffins

1.  Mix together ½ cup non-fat milk and 1/3 cup apple sauce.
2.  Gently stir in ½ cup whole wheat flour, ½ cup quick-cooking oats, ¼ cup sugar, ½ TBSP baking powder, and 1 tsp ground cinnamon. 
3. Wash and chop 1 tart apple (leave the peel on—two-thirds of an apple’s fiber are in its peel!). Gently mix in chopped apple. 
4. Spoon mixture into baking tin lined with cupcake liners (will yield about 6 muffins). 
5. Bake at 400 for 15-20 minutes, until a toothpick comes out clean. Store leftovers in an airtight container.

Nutrition information and recipes adapted from: UGA Extension Farm Fresh & Fast Series, North Dakota State University Extension’s Steps to Healthy, Economical Meals, Cooking Matters, and USDA’s MyPlate.