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fruit of the month - apples

September Fruit of the Month: Apple

The September fruit of the month is Apple!

Apples are a sure sign that fall is coming. Easy to prepare and even easier to enjoy, they’re a smart solution for a sugar craving. Their sweetness comes from naturally occurring sugar, so you can satisfy your sweet tooth without reaching for something processed or artificial.

Apples are Good Source of:

  • Vitamin A—great for your eyes, skin, and hair
  • Iron—improves muscle and brain function
  • Potassium—helps body tissues and cell function
  • Vitamin C—a powerful antioxidant for your immune system
  • Fiber—great for liver and digestive health

Did You Know?

  • One apple has more fiber than one bowl of most cereals.
  • Dentists call apples “nature’s toothbrushes” because they can fight bacteria in your mouth and help keep your teeth clean.
  • Apples are originally from the Caucasus, a mountainous area east of Russia
  • The average American eats 19.6 pounds of apples per year.

How to Choose and Store Apples

Look for smooth skin with bright coloring and no bruises or soft spots. Keeping apples in a bag in the refrigerator or in the drawer helps them last longer. As apples ripen, they can cause other fruits and vegetables nearby to ripen, so check them often.

Tips to Get Children to Eat Apples

  • Applesauce is always a fun treat!
  • Dip apple slices in your favorite peanut butter, sunflower butter, or nut butter.
  • Get an extra crunch with apple chips or freeze dried apples!

Ways to Prepare Apples

  • Raw
  • Bake
  • Steam
  • Boil

Let’s Get Cooking

Hurry Up Baked Apples


  • 2 medium-size tart apples (Granny Smith, Braeburn, Cortland, Jonathan, Fuji)
  • 1 teaspoon brown packed sugar
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoon oatmeal
  • 2 tablespoon raisins, chopped walnuts, or other nuts
  • 6-ounces low-fat vanilla yogurt


  1. Cut apples in half lengthwise
  2. Remove cores and hollow out a space 1-inch or more
  3. Arrange apple halves, cut sides up, in a microwavable dish
  4. Cut thin slices off bottoms to keep from tipping
  5. Combine sugar, cinnamon, oatmeal, raisins, and nuts
  6. Fill each apple half with mixture
  7. Cover with plastic wrap
  8. Fold back on edge ¼-inch to allow steam to vent
  9. Microwave 3–3.5 minutes, or until apples can be cut easily
  10. Remove move from the microwave and let sit for a few minutes
  11. Top with a spoonful of yogurt

Squash Apple Casserole


  • 2 1/2 cups winter squash; such as acorn, butternut or hubbard
  • 1 1/2 cups apples; Macintosh, Granny Smith or Rome
  • 1/2 teaspoon nutmeg
  • 1 teaspoon cinnamon


  1. Wash and prepare squash and apples (for extra fiber, keep peel on apples).
  2. Alternate layers of squash and apples in an 8×8-inch pan; end with apples.
  3. Sprinkle spices over the top layer.
  4. Cover with aluminum foil.
  5. Bake at 350 degrees for 45-60 minutes, until squash is tender.

For more creative apple-based recipes visit MyPlate Kitchen! With so many possibilities, like Apple Crisp, Apple Salad, and Apple Coleslaw you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!