Let’s Pick Some Apples

A blog post written by USF Dietetic Intern, Renee

Hi Bulls!

It has officially been fall the past few weeks. The two major foods that remind me of fall are apples and pumpkins! Since apples are October’s produce of the month, we will expand on the benefits of consuming apples and some delicious recipe ideas! Apple picking farms are enjoyable for picking some mouthwatering apples and creating some of your favorite apple recipes! Apple pies and apple salads are two of my favorite apple dishes, but I also enjoy apple smoothies once in a while since I do not drink coffee. I choose apple smoothies because I need a drink that helps me start the day off with some extra energy! 

Several of us consume apples regularly, as they are typically available all year and are easy to transport and store. However, only a few of us are aware of the benefits of apple consumption. They have antioxidants, vitamin C, fiber, and plenty of other essential nutrients that are beneficial for your body! Antioxidants are crucial in fighting diseases and boosting your immune system. Especially when the weather gets cold later in the fall, you want to have a robust immune system! Not only that, but apples can also lower the risk of chronic diseases since they help lower LDL cholesterol, which is crucial for a healthy heart. 

Apples are perfect for maintaining a healthy weight and great fuel for performance. They are full of fiber and water, which can fill you up and keep you hydrated at the same time. If you consume apples with food high in protein (hint hint, peanut butter), they will do even a better job keeping you feeling satisfied! According to Harvard, one medium apple provides about 95 calories, 25g carbohydrate (perfect for 30 minutes before exercise), 18g natural sugar, and 3g fiber. 

This fruit comes in various kinds and enhances flavors in different meals, including fruit salads, salads, desserts, muffins, smoothies, and oatmeal. They quickly help you meet your carbohydrate needs (Remember, you need more carbohydrates than any other macronutrient daily)!

If you visit the Tampa or St. Petersburg campus, fresh apples are available at the dining halls and some convenience stores. Go ahead and grab some to create your favorite fall recipes! 

Reference: https://www.hsph.harvard.edu/nutritionsource/food-features/apples/

Below are some meal ideas you can use that feature apples!

Apple salad with strawberries and lettuce, perfect as a side dish of a main meal or as the main entrée in a bigger portion.

Apple smoothie with bananas, perfect for a quick morning drink instead of an energy drink or coffee.

Apple with banana and peanut butter is perfect to add to a bowl of oatmeal. Great for the morning since it will meet your carbohydrate and protein needs to start your day with a lot of energy.

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