Celebrate autumn with apples

Celebrate

AUTUMN with apples

While apples are grown in all 50 states, we are fortunate to live in an area known for a vast variety. Fifteen varieties account for more than 90% of the apples produced in the United States, but Maryland and apples produced in the United States, but Maryland and Pennsylvania produce more than 200 varieties to enjoy. Pennsylvania produce more than 200 varieties to enjoy.

Fall is the time of year to eat or preserve this versatile fruit and visit local orchards to go “apple picking.” The good news is that apple trees live a long time and bear fruit so future generations will continue to enjoy this local tradition.

There might be some truth to the saying “an apple a day keeps the doctor away.” Nutritionists and scientists are finding that apples’ nutritional value can prevent health problems, or at least reduce health risks our bodies face every day.

Nutritional and health benefits

Eating apples can help lower the risk of many chronic conditions, including diabetes, heart disease and cancer, as well as promote weight loss, and improve gut and brain health. Apples contain important vitamins and minerals, including iron, potassium, and vitamins A, C & K. An apple contains only 80 to 100 calories, depending on the size, with zero fat, cholesterol or sodium.

They are a source of soluble and insoluble fiber. Soluble fiber, such as pectin, helps prevent cholesterol buildup in the lining of blood vessel walls, reducing the incidence of atherosclerosis and heart disease. Pectin also helps regulate blood sugar for people with diabetes and prediabetes.

The insoluble fiber in apples provides bulk in the intestinal tract and moves food quickly through the digestive system. The fiber in apples helps suppress hunger longer than junk foods, which makes them a perfect choice for a healthy diet that promotes weight loss. The natural sweetness of apples helps satisfy a sweet tooth, and they are an easy snack to take on the go.

Apples are part of a heart-healthy diet, also due to the antioxidant compounds they contain, which help lower LDL, known as bad cholesterol. Another important nutrient in apples that regulates blood pressure is potassium.

Flavonoids are a plant compound found in many fruits and vegetables that have antioxidant properties. The flavonoids found in apples might also lower risks for lung cancer. Research studies reveal that flavonoid content is higher in the darker, red-colored apples. Eat the skin of apples, which has more flavonoids than their flesh. You will lose almost half of the vitamin C when you peel them.

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Different types of apples

There are more than 2,500 varieties of apples grown in the United States and new varieties are discovered every year. Many are crossbred with other apple varieties.

Whether you prefer sweet and crunchy, or tart and crisp, red, yellow or green apples, you can find them at local farm stands or grocery stores. Most people have only tasted one or two varieties. Try a new one the next time you shop. For extra fun, find a local orchard that lets you pick your own.

The variety you select can depend on how you plan to use the apples. Two of the best choices for baking are McIntosh and Granny Smith. The

tender white flesh of the McIntosh is crisp when first harvested, but soon develops a softer consistency, making it perfect for cooking in pies or sauce. Macs are sweet and juicy with a pleasant tanginess.

In contrast, the Granny Smith is sharp and tart, and its flavor holds up well in recipes with spices. The flesh is firm enough to retain its shape when cooked. Mix the two together to make a perfect apple pie.

Good selections for eating are Honeycrisp, Gala and Red Delicious. The Honeycrisp variety has exceptionally crisp, juicy, sweet-as-honey flesh with just a hint of tartness. Galas are firm with a sweet taste, while Red Delicious have a good flavor and crunchy texture.

Selecting and storing apples

For optimum quality and flavor, pick apples at the peak of maturity. Choose ones that are firm all around and free of defects, such as bruises, skin breaks and decayed spots. Avoid ones that are soft, since they tend to have a mealy texture and overripe flavor. Little brown spots appearing solely on the skin, called “russeting,” do not affect the quality of the apple.

Even though apples look like a sturdy fruit, handle them with the same care as you would an egg so you do not damage the skin or bruise the flesh, which can start to deteriorate in quality.

Apples have a longer life span than most fruits and can be stored for six to eight weeks in a refrigerator, since the cold will slow the ripening process. Store in the crisper drawer that controls humidity. Apples left on the counter at room temperature will ripen 10 times faster, so you need to use them quickly. Store larger quantities of apples in a cool, dark place and make sure they have good ventilation in items such as perforated plastic bags, wooden crates or open paper bags. Apples should not be stored close to foods with strong odors, such as onions, since the odor might transfer.

Sliced apples begin to turn brown as soon as you cut them, but you can easily prevent that by soaking cut apple slices in lemon juice or lemon-lime soda. They will keep in the refrigerator in airtight containers for three to five days. Some of the browning might return, but they are fine to eat, even though they do not look appetizing.

Preserving apples

If you want to keep apples to use year-round, there are a variety of preserving options, including freezing, drying and canning. You can preserve apples alone or make applesauce, apple butter or apple jam. Canned or frozen apples might lose their fresh-picked quality but are great for cooking or baking.

Frozen apples – whole or sliced – will keep for several months. Freezing changes their texture, so they are best to use in cooking, baking or smoothies. Wash and dry whole apples well, then place them in a single layer on a tray in your freezer. Once they are frozen, you can transfer them to a freezer bag, label and date.

You also can peel and core apples, then cut them into large slices. Toss them in lemon juice or lemon-lime soda and rinse. Place the slices in a single layer on a tray in the freezer. Once frozen, store in a freezer-safe container, label and date. The best varieties for freezing are Golden Delicious, Rome, Stayman, Jonathan and Granny Smith.

If you are interested in drying or canning sliced apples, applesauce, apple butter or apple jam or jelly, you can find a variety of recipes at nchfp. uga.edu.

Where to find local apples

Local apples can be found at farmers markets, local fruit stands and apple orchards. For a listing of Maryland apples and where to find them, go to the website for the Maryland Apple Promotion Board (www.marylandapples.com), an organization created by Maryland orchardists.

To learn about apple orchards in Pennsylvania, go to www.visitpa. com/trip/picked-apple-trail.

Start or continue a family tradition and plan an apple-picking trip this year.

RECIPE

Homemade Applesauce

7 apples, washed, peeled, cored and cut into chunks ½ cup water ¼ cup white or brown sugar (optional) 1 teaspoon cinnamon

To a large pot, add apples, water and sugar. Reduce sugar or leave it out To a large pot, add apples, water and sugar. Reduce sugar or leave it out completely if using a sweet apple variety. Cook over medium heat for 15 to completely if using a sweet apple variety. Cook over medium heat for 15 to 20 minutes. Using a large spoon or potato masher, crush cooked apples into a 20 minutes. Using a large spoon or potato masher, crush cooked apples into a sauce. Add cinnamon and stir before serving.

Serves 10.

Written by Lisa McCoy Registered dietitian University of Maryland Extension