• Apples: The Not-So-Forbidden Fruit

    IMAGE Apple cider, apple juice, apple pie, applesauce, apple crisp, apple cake…the list goes on and on! The ubiquitous apple conjures up a number of images—the heralding of autumn, the most predictable food in the lunch bag, the comforting aromas of Thanksgiving pies, and a symbol that has become associated with health. Apples are so common that they are often taken for granted. However, whether you are an apple polisher, an apple eater, a bad apple, the apple of someone’s eye, or as American as apple pie, there is still a lot to learn about this delicious, nutritious, and versatile fruit.

    How Do You Like These Apples?

    Apples are delicious, low in calories, portable, versatile, and inexpensive. They come in many shades of red, green, and yellow, making them just as pleasing to the eye as to the palate.
    Apples can be sweet, tart, crisp, and crunchy, or soft and smooth, depending on the type you choose. There is a type of apple to suit almost anyone’s taste, but most people have only tried a few of the common types. Some varieties of apples in the United States include:
    • Red Delicious—deep red skin; purported to contain the highest level of antioxidants out of all apple varietals; sweet, crispy, and juicy; best eaten fresh or in salads
    • Golden Delicious—yellow skin; mellow and sweet; good choice for salads and other dishes
    • Fuji—yellow or red skin; sweet and firm; available year round
    • Granny Smith—green skin; very tart; works well as a snack and in pie and sauce
    • Gala—cream, yellow, or red striped flesh; crispy, juicy, and very sweet; ideal for snacks
    • Rome Beauty—mildly tart; used primarily for cooking
    • McIntosh—tangy tart; best for snacking, applesauce, and pie
    • Idared—tangy and firm; good for snacking and holds its shape for baking
    • Jonathan—spicy tangy; used in pie, applesauce, and cider
    • Empire—crisp, juicy, sweet-tart; good all-purpose apple
    • Cortland—sweeter than MacIntosh; excellent for salads, kabobs, and garnishes
    • Newtown Pippin—green skin; aromatic and tangy; great for pie and applesauce
    Other popular varieties of apples include Braeburn, Cameo, Ginger gold, Honey Crisp, and Pink Lady.

    Nutritional Value

    Apples have many nutrition benefits. They are low in calories, have no fat, and are high in both soluble and insoluble fiber. This chart shows the nutrient content of one apple.
    One medium (2½ inch) apple, fresh, raw, with skin
    Calories 81
    Carbohydrate 21 grams
    Dietary fiber 4 grams
    Calcium 10 milligrams (mg)
    Phosphorus 10 mg
    Iron 0.25 mg
    Sodium 0.00 mg
    Potassium 159 mg
    Vitamin C 8 mg
    Vitamin A 73 IU
    Folate 4 micrograms (mcg)

    Selection and Storage

    For the most appetizing apple-eating experience, follow these tips for selecting, storing, and preparing apples:
    • Choose apples that are free of bruises, and handle them with care to avoid bruising.
    • For the best flavor and crunchiness, choose apples that are firm.
    • Keep apples in the refrigerator to slow ripening and retain flavor. Refrigerated apples can last for 90 days or more.
    • When storing apples, keep them away from pungent foods. This will prevent them from absorbing unpleasant odors.
    • Wash apples in cool water before serving.
    • To prevent browning when cutting, slicing, or dicing apples, coat them with a 50:50 solution of water and lemon juice or 100% apple juice.

    Apple-tizing Recipes

    • 3 tablespoons cider vinegar
    • 1 cup apple juice
    • 3 tablespoons unsalted butter, cut into pieces
    • ½ cup sugar
    • 8 Gala or Golden Delicious apples
    • 3 tablespoons brandy
    • ½ cup crème fraiche
    Preheat oven to 350°F (177°C).
    Combine vinegar, juice, butter, and sugar in a 13- by 9-inch glass baking dish. Cut off top ¾ inch of apples to make lids. Scoop out cores with a melon-ball cutter and replace lids. Put apples in baking dish and cover with foil. Bake in middle of oven until very tender but still intact, 1 to 1 ¼ hours.
    Transfer apples to plates and boil pan juices with brandy in a saucepan until reduced to about 1 cup. Fill apples with crème fraiche and serve with sauce.
    Makes 8 servings.
    Source: Gourmet, October 2001
    • 2 cups sliced apples
    • 2 cups shredded salad greens
    • 1 package (9 oz.) refrigerated cheese-filled tortellini
    • 1-cup fresh strawberries
    • ½ cup thinly sliced celery
    • ¼ cup sliced green onions
    • 3 tablespoons frozen apple juice concentrate, thawed
    • 3 tablespoons light corn syrup
    • 2 teaspoons firmly packed brown sugar
    • 1 teaspoon apple cider vinegar
    • 1/8 teaspoon garlic salt
    • Dash white pepper
    • 2 tablespoons pine nuts, toasted (optional)
    Combine apple juice concentrate, corn syrup, vinegar, brown sugar, garlic salt, and pepper. Cover dressing and refrigerate.
    Cook tortellini according to package directions. Drain and cool thoroughly. In large mixing bowl, combine tortellini and remaining ingredients. Toss gently with apple juice dressing and serve immediately. Makes six 1-1/3 cup servings.
    Source: Michigan Apple Committee


    American Dietetic Association http://www.eatright.org/Public/

    United States Apple Association http://www.usapple.org


    Knekt P, Kumpulainen RJ, et al. Flavonoid intake and risk of chronic diseases. American Journal of Clinical Nutrition. 2002:76:560-568.

    United States Apple Association. Available at: http://www.usapple.org.

    Washington Apple Commission. Available at: http://www.bestapples.com/.

    Revision Information

    • Reviewer: Michael Woods, MD
    • Review Date: 10/2013
    • Update Date: 10/14/2013
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