Super Food: Apples + 9 Healthy Apple Snacks

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Apple picking is the start of fall for me. Last week when I went, it was the perfect fall day – warm with a slight breeze. Flannel shirts and fall boots were pulled out of storage. We went to Shelburne Orchards, and it happened to also be a small farm & food festival. There were samplings of cheese, local food to purchase, and the smell of hot apple cider was floating in the air. It was a fun celebration to walk around before stocking our apple tote bags.


Unlike summer fruit, apples last so much longer. I’m always in a hurry to eat fresh berries because they’ll go bad in a few days. Apples can last a few weeks, especially when storing them in the fridge.

There are just so many delicious combinations and different varietals to try – macintosh, honeycrisp, gala, and more. Worldwide, there are over 7500 different varieties!

They’re a classic fruit, but they’re still nutritional rockstars.

Health Benefits of Apples


  • Weight Control – Eating a whole apple is more satisfying and will fill you up more than apple juice or applesauce. Apple is high in soluble fiber, which helps fill you up. The fiber is also great for heart health and digestion – to keep things regular.
  • Blood Sugar Management – Again, the soluble fiber in apples help control blood sugar and lowers your risk for Type 2 Diabetes. A research study found that women who ate 1 apple a a day had a 28% lower risk of developing diabetes. It’s important to stick to whole apples though – apple juice is the sugar in the fruit without the fiber and will likely increase your blood sugar!
  • Boost Your Immune System & Helps Allergies- Quercetin is the main phytonutrient in apples and is found in the skin. Quercetin is an anti-inflammatory, anti-histamine, and powerful antioxidant compound. By inhibiting the release of histamine, it is thought to help reduce allergy and asthma symptoms – runny nose, itchy eyes, and hives. In animal studies, quercetin has anti-cancer activity as well.

Choosing & Storing Apples

  • Apples are on the Dirty Dozen list, so try to buy organic.
  • Now is the perfect time to go apple picking! It’s always fun to pick a few different varieties of apples and grab a cup of hot cider at the orchard.
  • Apples can last a relatively long time, especially if they are stored in the fridge.

Healthy Apple Snacks & Recipes

If you’re like me and went a little apple picking crazy, you may have a couple of bags of apples laying around. Here are some of my favorite snacks and ways to eat apples, as well as a few recipes I want to try. Apples work well in both sweet & savory dishes, and that apple-cinnamon smell is heavenly.


When snacking on an apple, remember to add protein like peanut butter or cheddar cheese, to keep you full and satisfied.

  • Sliced apple + cheddar cheese
  • Apple + peanut/almond butter
  • Apple and Cheddar Omelet
  • Yogurt + apple slices + cinnamon
  • Toppings for a salad – chop into small pieces and throw on a salad
  • Smoothie or Juice – Throw a chopped apple in your blender or juicer.
  • Microwave apple + cinnamon –  Slice up an apple, sprinkle on cinnamon, and pop in the microwave for 2 minutes. The apple will soften, sweeten, and taste like a delicious treat!
  • Apple stacks – Cut an apple in rings, and spread nut butter in between layers.
  • Apple + sliced turkey

Apple Recipes to Try Out

What’s your favorite apple recipe or snack? Share below – I’m always looking for new apple recipes!


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