Making the Most of Apples

More than 100 apple varieties are grown commercially in the United States.

Apple season is a good reminder to work this nutritious fruit into your everyday meals. Apples are low in calories, high in fiber, packed with nutrients, and may support heart and dental health while also helping with weight management.

Before your next grocery trip, try eating an apple or another wholesome snack. Researchers at Cornell University found that shoppers who ate a healthy snack before heading to the store bought 25 to 28% more produce than people who ate a cookie or nothing at all.

Apples come in many textures and flavors, from tart to sweet and from firm to soft. Look for familiar favorites or sample new varieties at farmers markets, orchards, and retailers. Many sellers offer tasting samples as well as advice on which apples are best for snacking, baking, or processing. You can also buy several kinds and hold your own tasting event.

Fresh whole apples offer the most benefits. Pair them with peanut butter or cheese for a protein-rich snack, or slice them into salads for extra sweetness and crunch.

To get the most from your apples, store them properly. Use any bruised, cut, or damaged fruit soon, and keep only firm apples with no blemishes for longer storage.

Fully mature apples keep best at temperatures between 32 and 39 degrees with about 95% humidity. Those ideal conditions are not always available, so a practical alternative is to place apples in perforated plastic bags in the refrigerator crisper drawer. The bag helps retain moisture while the holes still allow air to circulate.

Buying extra apples can also make sense if you want to preserve them. Turn them into sauce or pie filling for canning. Peel, chop, cook, and dry them into fruit leather for snacking. You can also make and freeze apple pies so dessert is ready whenever you need it.

For a creative project, save a few apples to make apple heads. This Native American tradition was later adopted by settlers and remains part of American folk art. You will need a couple of apples, 1/2 cup lemon juice, 2 tablespoons salt, a bowl of water, a pencil, and a knife.

Combine the salt and lemon juice in a bowl of water and set it aside. Peel the apple and remove the core if you plan to place it on a stick or want a long, drooping face. Sketch the face outline, then carve the features into the apple.

Soak the carved apple in the salty lemon water for about 10 minutes. Then place it on a cooling rack or hang it in a warm location to dry. The apple is ready when it feels spongy or leathery.

Add finishing touches by inserting beads for eyes and rice for teeth. Use the finished apple head as a doll head or mount it on a stick and include it in Halloween decorations.

Use apple season as an opportunity to discover new ways to enjoy apples in your diet. Their wide range of flavors and many uses make them a versatile, healthful fruit.