October may be known for Halloween, but did you know that it also has a fun fall food holiday? It’s National Apple Month! So, is it a coincidence that apple bobbing, a popular Halloween activity, falls on the same day?
Apples are regularly one of the most popular fruits on the market, and for a good reason! Whole raw apples are full of soluble and insoluble fiber (good for your heart and for your gut). The recommendation is to consume 25-38 grams of fiber per day to help with gut motility, reaching and maintaining a healthy cholesterol, and potentially helping you with weight loss. A whole apple with the skin on contains approximately 4.5 grams of fiber. Apples are also high in nutrients like vitamin C and potassium. Here are five fun ways to eat apples this Fall!!
- Apple Oatmeal Cookies: There is the ever-popular apple crisp and apple pie dessert, but what about an apple cookie? Apples are a great way to add natural sweetness, fiber, and great flavor to cookies. As a bonus, you can also replace refined sugar in many dessert recipes by replacing it with applesauce in a 1:1 ratio.
- Oatmeal: With fall comes cooler weather, and nothing beats a cold morning than a warm bowl of oatmeal for breakfast. Next time you make a bowl, add unfiltered apple cider instead of water. This will add natural sweetness and taste like fall in a bowl. You can top it with a sprinkle of cinnamon and scoop of nut butter for extra protein and healthy fat. And if you really love apples, chop fresh ones and add them to the top!
- Apple Sandwich: This fun snack option can be great post-workout! Core apples, then thinly slice them (about a centimeter thick) and layer with nut butter in between. What could be better? You can also add dark chocolate chips, shredded coconut, or whole grain granola. Apple sandwiches boast of nutrient-rich ingredients that will have you feeling full and energized in no time.
- Apple Fries: Air fryers are all the rage and for a good reason; you can make fries and chips with no oil! Win-win! Next time you want a crispy snack, why not try apples? Slice your favorite apple and mix it with a bit of butter, cinnamon, and graham cracker crumbs for a sweet and delicious crunchy treat. Balance this treat protein by pairing it with vanilla Greek yogurt.
- Muffins: Who doesn’t like muffins? This universal snack can be eaten for breakfast, snacks, or even for dessert. What’s great about muffins is that you can add virtually anything for a customizable recipe. For example, an apple oatmeal muffin can have seeds, nuts, and some great spices to boost its nutrients. You can also mix in nut butter or protein powder if you want a heartier option.
This October, get creative with your apples! They are a fantastic way to add nutrient-rich sweetness to all of your favorite fall recipes!
