fruit of the month - apples

September Fruit of the Month: Apple

The September Fruit of the Month is the Apple!

Apples are a sure sign that fall is coming. Easy to prepare and even easier to enjoy, they’re smart solutions 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 great sources of:

  • Vitamin A for healthy eyes
  • Iron and potassium for healthy muscles
  • Vitamin C to keep your immune system strong
  • Fiber for digestive health

Why eat an apple a day?

  • One apple has more fiber than one bowl of most cereals.
  • Regularly eating apples can lessen your chances of being diagnosed with metabolic syndrome, a cluster of health problems linked to chronic diseases.
  • The skin of an apple contains an antioxidant that’s proven to protect brain cells.
  • Dentists call apples “nature’s toothbrushes” because they can fight bacteria in your mouth and help keep your teeth clean.
  • Compounds in an apple’s peel have potent anti-growth activities against cancer cells.

Did you know?

  • Apples are originally from the Caucasus, a mountainous area east of Russia.
  • There are more than 7,000 apple varieties grown worldwide, with 2,500 in the United States.
  • The average American eats 19.6 pounds of apples per year.
  • Apples’ best harvest season is from August through November.

Six ways to eat more apples

  1. Hack your breakfast. Mix apple chunks into oatmeal for a breakfast that’ll keep you going strong.
  2. Get a little fruity. Add chopped apples and raisins to chicken salad.
  3. Sauce swap. Applesauce can make your homemade baked goods a little healthier! Replace oils with an equal amount of applesauce, plus ⅓ of the oil called for in the recipe.
  4. Sand-what? Add apples to your sandwich! They’re especially tasty with cheddar cheese, ham, sprouts, or turkey.
  5. Take a dip. Sliced apples and peanut butter are a quick and filling snack. Plus, if you’re interested in trying other kinds of nut butters but not sure how to eat them, this is how! Swap out peanut butter for almond, sunflower, or cashew butter.
  6. Chip in. Make apple chips by cooking thin slices at 225 degrees for 45 minutes to an hour. When the edges begin to curl, they’re done!

Fact check: SDSU Extension, South Dakota Harvest of the Month, Healthline, University of Nebraska – Lincoln

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!

Show me more Fruits & Veggies of the Month!