All About Apples

Remember the old expression, “An apple a day keeps the doctor away.” There’s a lot of truth to this when you look at the health benefits of apples.

Benefits of Apples

According to the Cleveland Heart Clinic  apples stabilize blood sugar, lower cholesterol levels, reduce blood pressure, and helps reduce inflammation. They are high in antioxidants, fiber (so they help you feel fuller longer), and water (therefore good for a hydrating snack).

They are also good for the gut and help promote a healthy microbiome. This is because they contain quercetin, which helps stop unhealthy microbes from growing in your gut. They also contain pectin, which helps act as a probiotic to grow healthy microorganisms in your gut.

According to Healthline,  apples may reduce your risk of developing diabetes, cancer, and heart disease. At the same time, they can aid weight loss.

Apples are rich in fiber, Vitamins C and K, Potassium, and Copper. They are rich in the antioxidant group polyphenols (mostly found in the skin of the apples).

Kinds of Apples

There are many varieties of apples available today, ranging from tart to sweet/tart, to sweet. Colors range from green to yellow to red. Each one has its own unique flavor and texture. The tart apples have less sugar and a lower glycemic index. Therefore they are better for diabetics and those with blood sugar concerns. Green apples like Granny Smiths fit in this category. Some apples like Honeycrisp are higher in sugars.

Softer ones like Macintosh lend themselves well to cooking and baking. Gala and Jonathans are also good for baking. Crisp ones like Gala, Fuji, and Pink Lady are good for eating raw. I like to mix different types of apples when making applesauce, a crisp or a pie. The different flavors blend well and make a delicious dessert or sauce.

Where to Get The Best Apples

If you can, pick your own apples at a local orchard. You can’t get any fresher than this! Other good options are farmers markets (for local varieties) and health food stores for organic apples and better quality non-organic ones. Supermarkets are more likely to have waxed, dyed, genetically modified, and sprayed apples. Sometimes you can find local apples here, so keep them in mind as a possibility.

The best apples are those that are not genetically modified or sprayed, and are local and/or organic. Unfortunately, it is hard to grow apples without sprays. So when purchasing sprayed apples, it’s best to peel them since a lot of the pesticide residue is in the peel. The peel also has a lot of fiber and antioxidants, so many experts say to leave the peel on if the apples are unsprayed or organic.

Also, many conventional types of apples have dyes and wax on the skin. This is especially true of red delicious apples, but I have also seen many waxed apples even in health food stores. It’s best to peel such apples.

Since by law, genetically modified apples (or any other GMO food) do not have to be labelled GMO, it’s hard to know which are modified and which aren’t. One clue is to cut an apple and see if it browns quickly. Many GMO apples have been cultivated to not brown when cut, so if they don’t seem to turn brown, they are more likely to be GMO. If they do brown and you want to slow down the process, just coat them with a little fresh lemon juice.

If you refrigerate your apples when you bring them home, they should last 4-6 weeks. Choose apples that are firm and without brown spots. They will last the best.

How To Prepare Apples

Apples can be eaten raw, or cooked. Consider cooking them when the weather gets colder, as they are much more warming for the body when cooked.

Ways to Eat Raw Apples: As is, in fruit salads, Waldorf salad, fresh apple juice, chutneys, add to cooked oatmeal, add to salsa, made no-cook applesauce

Ways to Eat Cooked Apples: In applesauce, apple pie, apple crisp, cooked chutneys, muffins, baked, cooked in cereals, in butternut squash soup, baked with sweet potatoes (and maybe also prunes), sautéed with cinnamon in a skillet, in quiche

Apple-Apricot Sauce Recipe

I make this every fall, and like to slow cook it, taking about 7 hours in a Crock pot. You can also use the slow setting on an Instant Pot.

I put about 1/3” of water in the Crock pot. Then I add a thick layer of peeled, cut up apples. Over that I sprinkle cinnamon, clove, ginger powder, and a dash of salt. I also add some cut up unsulfured dried apricots. Keep layering like this until the pot is full. Cover and set to low. Cook 7 hrs. Take lid off and mash apples with a potato masher.

You can use raisins or other dried fruit of your choice instead of apricots. I like to keep some of the sauce in the refrigerator, and freeze the rest in glass jars. Then I can take it out as needed during the fall/winter.

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Ways To Use Peaches

7 Benefits of Fruits