It’s true that pumpkin may be the first ingredient you associate with fall, but we all know that fall is all about apples. Not only are apples a fall staple, but they are also highly versatile. Add them to salads, smoothies, desserts, entrees, sauces, spreads, jams, and more. They can be the featured ingredient or play a more subtle role. However you decide to enjoy them, even as a healthy snack, we encourage you to embrace all the apple varieties that you can.
Nutritional Benefits Of Apples
Apples are some of the world’s most popular fruits. They are naturally sweet and juicy and offer a lot of fiber, vitamin C, and several beneficial antioxidant compounds. Despite their low calorie count, apples are very filling, due to their fiber content. Here are the nutrition facts for one raw, unpeeled, medium-sized apple:
- Calories: 94.6
- Water: 156 grams (g)
- Fiber: 4.37 g
- Carbohydrates: 25.1 g
- Protein: 0.473 g
- Sugar: 18.9 g
- Fat: 0.3 g
One apple provides approximately 16% of the recommended daily intake (RDI) of fiber. Some of the fiber comes in the form of pectin, a soluble fiber. Soluble fiber has demonstrated an ability to help control blood sugar and manage cholesterol levels. The peel of the apple also contains insoluble fiber.Â
Apples are predominantly composed of water and carbs. They contain a lot of simple sugars, including fructose, sucrose, and glucose. Because of that, they have a glycemic index that ranges from 42 to 44. A fruit’s glycemic index indicates how it affects the rise in blood sugar after consumption. Lower scores tend to have better health benefits, but a food’s glycemic load is often of more importance. The glycemic load accounts for all of the other health benefits a fruit offers, such as antioxidants, fiber, polyphenols, vitamins, minerals, and more.Â
Apple Pie Chia Pudding
With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding! You get to have your pie (sort of) and eat it too!
Click here to make the recipe.
Apple & Brussels Sprouts Slaw
Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.
Click here to make the recipe.
Cucumber Apple Smoothie
This green smoothie is a combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. It goes down smooth 100% of the time!
Click here to make the recipe.
Cabbage Apple Salad
Get ready for a new fall classic! This colorful cabbage apple salad is a great combination of textures and sweet and savory flavors.
Click here to make the recipe.
Avocado, Apple, And Walnut Endive Cups
You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for. The natural sweetness of the apple helps balance the more assertive, somewhat bitter endive flavor.
Click here to make the recipe.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
