As the leaves turn vibrant shades of red and gold, fall welcomes one of the season's most beloved fruits: apples.
From sweet to tart, apples are more than just a classic symbol of autumn - they’re a powerhouse of nutrition that can elevate your seasonal meals while boosting your health. Here’s how you can embrace apples this fall and incorporate them into your diet in fun, creative ways.
Apples are the perfect fall fruit
Apples come packed with health benefits, making them a perfect seasonal snack or recipe ingredient. Rich in fiber, particularly soluble fiber like pectin, apples support digestive health and help to regulate blood sugar levels. They’re also loaded with antioxidants like vitamin C, which boost your immune system—a key advantage as the cooler weather rolls in. Apples are relatively low in calories, making them ideal for those looking to maintain or lose weight without sacrificing flavor. They’re a versatile fruit that pairs well with both sweet and savory dishes, giving you endless options for seasonal enjoyment.
Picking the right apple for the recipe
Not all apples are created equal when it comes to cooking. For recipes like apple pie or crisps, opt for firm varieties like Granny Smith, which hold their shape well. If you prefer sweeter flavors for snacking or salads, Honeycrisp or Fuji apples are excellent choices. Tart varieties like Braeburn or Pink Lady work well in savory dishes where you want to balance the sweetness with a bit of acidity.
Creative ways to enjoy apples this fall
From breakfast to dessert, apples can be a star ingredient throughout your day. Here are some delicious, seasonal ideas to incorporate more apples into your meals:
1. Apple Cinnamon Overnight Oats
Start your morning with a nutritious, easy-to-make breakfast by adding grated apples to your overnight oats. Combine rolled oats, almond milk, a grated apple, a spoonful of Greek yogurt, cinnamon, and a drizzle of honey in a jar. Let it sit in the fridge overnight, and in the morning, you’ll have a healthy, fiber-packed breakfast that’s perfect for fall. Apples add natural sweetness and a satisfying crunch that will keep you full throughout the morning.
2. Apple Walnut Salad
Fall is the perfect time to freshen up your salad game. Mix crisp apple slices with walnuts, leafy greens like kale or arugula, and crumbled goat cheese. Toss with a light apple cider vinaigrette for a tangy yet refreshing fall salad. The combination of apples with hearty greens provides fiber, healthy fats, and a boost of vitamins and minerals.
3. Roasted Apples with Pork
Apples aren’t just for desserts; they make an excellent complement to savory dishes as well. For a flavorful autumn dinner, try roasting apples with pork tenderloin or chicken. The natural sweetness of apples pairs beautifully with the rich flavors of the meat, especially when combined with savory herbs like rosemary or thyme. Simply slice apples into wedges, place them around your meat, and let everything roast together for a fragrant and mouthwatering meal.
4. Spiced Apple Chia Pudding
Looking for a gut-healthy, high-fiber dessert? Combine apples with chia seeds for a creamy, nutrient-rich pudding. Cook down some apples with cinnamon and a touch of maple syrup, then mix them into your chia seed pudding base made with almond milk. After allowing the pudding to thicken, you’ll have a delicious, indulgent treat that’s also good for your digestion.
5. Baked Apple Chips
For a healthy, on-the-go snack, bake apple chips. Thinly slice your apples, sprinkle them with cinnamon, and bake at a low temperature for a couple of hours until crisp. These crunchy, naturally sweet chips are perfect for lunchboxes or snacking between meals. Plus, they’re a great alternative to processed snacks, offering you a dose of fiber and antioxidants in every bite.
Celebrate the season with apples
Eating seasonally offers countless benefits - fresh produce tastes better, is often more nutritious, and is environmentally friendly. By incorporating apples into your fall meals, you’re not only supporting local farms but also nourishing your body with nutrient-dense foods. Whether you’re making a warming dessert or adding crunch to a savory dish, apples are a delicious way to celebrate fall while maintaining a healthy diet.
This fall, embrace the crisp, refreshing flavors of apples and harvest your health with seasonal recipes that are sure to satisfy your taste buds and your body.
Kristen Carli, MS, RD is owner and registered dietitian nutritionist at Camelback Nutrition & Wellness. Reach her at camelbacknutritionwellness.com/contact.
