As we approach the fall solstice, there’s a new crop of fresh, in-season produce to enjoy. Michiganders can look forward to green beans, corn, cabbage, and delicious apples in September.
Apples are often referred to as nature’s toothbrush and offer a plethora of health benefits. They have prebiotic effects, anti-inflammatory and antioxidant properties, and are rich in fiber and polyphenols. A diet rich in these nutrients can promote a healthy gut and help reduce the risk of heart disease, some cancers, high blood pressure, and Type 2 diabetes.
Apples are a great source of dietary fiber, promoting healthy digestion and aiding in weight management. A single medium-sized apple contains about four grams of fiber, contributing to a feeling of fullness and preventing overeating. Furthermore, apples are rich in soluble fiber, particularly pectin, which has been associated with lowering cholesterol levels. In fact, a study conducted on middle-aged adults showed that consuming one apple per day for four weeks lowered their LDL cholesterol levels by 40%. So, it’s safe to say there’s some truth to the phrase, “an apple a day keeps the doctor away.”
Here are three simple recipes to savor the goodness of this super fruit this fall:
Apple Crumble For Two
When you find yourself with only one or two apples in your pantry, don’t worry! This delicious apple crumble is made with just a few ingredients. Perfect for satisfying your sweet tooth when you’re short on time, this recipe comes together in just 30 minutes. If you only need one serving, divide this recipe in half.
Prep time: 5 minutes
Cook time 25 minutes
Total time: 30 minutes
Serves: 2
Ingredients:
For the apple base
- 1 honeycrisp apple, diced
- 2 tsp. maple syrup or honey
- 1/2 tsp. cinnamon
- 2 Tbsp. water
For the crumble
- 4 Tbsp. oats
- 4 Tbsp. preferred flour
- 2 tsp. brown sugar
- 1 Tbsp. butter, melted
- 1/2 tsp. cinnamon
- 1 pinch kosher salt
Instructions:
- Preheat oven to 350°F.
- In a bowl, add apples, maple syrup, water, and cinnamon. Mix and add to an oven-safe ramekin. Use a spoon to pack down the mixture.
- In the same bowl used for the apple mixture, add all the crumble ingredients and mix until well combined. Add the crumble on top of the apples.
- Bake for 25 minutes until golden and apples are easily pierced with a fork.
Fall Spiced Yogurt Dip with Apple Slices
A great snack should keep you satisfied until your next meal and this recipe fits the bill. A fulfilling snack should contain both fiber and protein. Among all macronutrients, protein is the most filling and provides lasting satiety. High-fiber foods add volume and take longer to digest than other carbs, which helps you feel full for longer and with fewer calories. The fall-spiced Greek yogurt provides a creamy source of protein, while the crisp apples add a fantastic source of fiber and contrast.
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 10 minutes
Serves: 2
Ingredients:
- 1 cup Greek yogurt
- 1 tsp. cinnamon
- ¼ tsp. ginger
- ½ tsp. vanilla
- 1 Tbsp. honey
- ¼ cup dried cranberries
- 2 Tbsp. toasted walnuts
- 2 Honeycrisp apples, cored and sliced
Instructions:
- In a bowl, add Greek yogurt, cinnamon, ginger, vanilla, and honey. Stir until well combined.
- Add dried cranberries and toasted walnuts as a topping.
- Serve with sliced apples.
Drizzled Apple “Donut” Snacks
This donut-shaped snack packs in both flavor and health value. This easy-to-make recipe takes under 15 minutes: simply slice the apples, core them, and drizzle and add toppings. Warming the nut butter in the microwave helps make the spreads runny and perfect for drizzling. Substitute with sunflower seed butter or any seed or nut butter of your choice to make these food-allergy friendly. Three apples makes about 12 “donuts”.
Prep time: 14 minutes
Cook time 1 minute
Total time: 15 minutes
Serves: 4
Ingredients:
- 3 Honeycrisp apples
- ¼ cup peanut butter
- ¼ cup almond butter
- 2 Tbsp. mini chocolate chips
- 2 Tbsp. chocolate chips, melted
- 2 Tbsp. nuts of choice, chopped
- 3 Tbsp. freeze-dried strawberries, lightly crushed
Instructions:
- Slice the apples to where the core is in the center, about 1/8 inch thick.
- Core the apples using a knife or sharp round tool to make the apple slices appear as donuts.
- Portion out the nut butter in microwavable safe bowls, then microwave until smooth and runny, about 30 seconds.
- Spread nut butter on the donuts. Drizzle melted chocolate and additional nut butter if desired. Switch up the flavors by topping some with nuts, freeze-dried strawberries, and mini chocolate chips.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health, and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art, and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.
Author: A Healthier Michigan
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
