A Fall Favorite
As the weather gets cooler and fall begins, apples are everywhere. From local orchards, farmers’ markets, and grocery stores, apples are a staple food during the fall season. The common saying “an apple a day keeps the doctor away” is said for a reason. Not only are apples a sweet, crunchy snack as well as a key ingredient in various dishes, they also carry a variety of health benefits as well.
A Fiber-Filled Fruit
Apples are best known for their high fiber content. Fiber is a nutrient that supports digestive health, increases feelings of fullness, and benefits heart health. Most of the fiber in apples, as well as most other plant foods, is found in or near the skin. One large apple contains about 5 grams of fiber, which meets about 20% of the daily fiber recommended for adults. Eating apples as a snack with the skin can be a great source of fiber during the day! Pairing an apple with a source of protein, such as peanut butter or Greek yogurt, can also make for a more satisfying and balanced snack.
Immune Support
Another vitamin that apples are rich in is vitamin C. Vitamin C is key in supporting immune health, which is important as colds and flus rise as the weather gets colder. While vitamin C does not provide complete immunity from sicknesses, it can create a defense barrier that can overall support immune function. Apples can contribute to your daily vitamin C intake, while other foods such as oranges, strawberries, bell peppers, and broccoli can provide even more. Including a variety of fruits and vegetables in your diet is a great way to make sure you are getting a range of vitamins, minerals, and other beneficial plant nutrients.
Apple Cinnamon Oatmeal Recipe
Not only are apples great as a quick snack, but they can also be incorporated into a variety of fall recipes. If you are looking for a cozy way to enjoy apples this fall, try homemade apple cinnamon oatmeal! This meal is an easy, nutrient-dense option that is delicious and will keep you full.
Cinnamon Apple Oatmeal
- ½ cup old-fashioned oats
- 1 cup milk/water
- ½ apple diced
- ½ tsp cinnamon
Combine all ingredients in a saucepan and bring to a boil, then reduce the heat and cook for 5-7 minutes or until the oatmeal thickens. Remove from heat and let cool. Garnish with a drizzle of maple syrup or honey, and chopped nuts if you are looking for extra protein!
Enjoying the Flavors of Fall
With their natural sweetness, nutrients, and variety of uses, apples are a quick and easy way to add more nutrients to your diet this fall. With colder weather comes less time spent outdoors and possibly lower motivation. Experimenting with new recipes that are delicious and nutritious can help keep your body healthy and well-nourished throughout the season.
Written by GUADS intern Madison with contributions from waapple.org, denverhealthmedicalplan.org, with recipe idea crafted with assistance from ChatGPT.
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