Rich in Fiber
Apples are a great source of dietary fiber, which aids digestion, supports gut health, and can help with weight management by keeping you fuller longer. One apple has 4-5g fiber, which is close to 20% of your daily fiber needs. Just be sure to keep the skin on, which is where a good amount of the fiber is.
Heart-Healthy Antioxidants
Apples contain flavonoids and polyphenols — plant compounds that support heart health by reducing inflammation and helping lower blood pressure and cholesterol.
Natural Blood Sugar Control
Despite their sweetness, apples have a low glycemic index. The fiber helps slow digestion and stabilizes blood sugar levels, making them a great fruit choice for people with diabetes or insulin resistance.
Immune Support
One medium apple contains about 10% of your daily Vitamin C, which supports immune function and skin health.
Apple Farro Salad
This fresh and hearty salad brings together crunchy apples, chewy grains, creamy goat cheese, and toasted walnuts — all tossed in a tangy, slightly sweet vinaigrette. It’s perfect for a light lunch or as a side dish for dinner.
- 2 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp maple syrup (or sweetener of choice)
- 2 tbsp olive oil or plain yogurt
- ½ tsp salt
- ⅛ tsp black pepper
- ¼ tsp cinnamon
- 1 medium apple, diced
- ½ cup toasted walnuts, chopped
- ½ cup goat cheese, crumbled
- 3 cups arugula or greens of choice
- 1 cup cooked farro or grain of choice
- Extra salt & pepper, to taste
In a large bowl, whisk together vinegar, mustard, maple syrup, cinnamon, salt, and pepper. Gradually whisk in the oil or yogurt.Add the farro, diced apple, nuts, and goat cheese. Toss to combine.If making ahead, stop here and refrigerate. Just before serving, toss with arugula and adjust seasoning.
Apple Nachos
These apple nachos are a fun, wholesome treat that doubles as a snack or dessert. Customize the toppings for a sweet or salty finish — kids love this one!
Ingredients
- 4 apples, sliced
- Optional: ¼ cup lemon/lime juice (to prevent browning)
- ¼ cup powdered peanut butter + ~2.5 tbsp water
- ¼ cup chocolate protein powder + 2 tsp cocoa + water
Toppings (choose your favorites):
- Sea salt
- Cinnamon
- Shredded coconut
- Mini chocolate chips or cacao nibs
- Crushed pretzels or graham crackers
- Chopped nuts
Core and slice apples. To prevent browning, soak in lemon/lime water for a few minutes, then drain. Arrange slices on a platter. Rehydrate powdered peanut butter and chocolate drizzle separately. Drizzle over apples and add toppings. Serve immediately.
Pork Chops with Caramelized Onions & Apples
This savory fall-inspired dinner brings out the rich flavor of apples by pairing them with seared pork chops and caramelized onions in a flavorful cider-based sauce.
- 4 boneless pork chops (2 lbs)
- 1½ tsp salt, divided
- 1 tsp black pepper, divided
- ½ tbsp avocado oil
- 1 sweet onion, sliced
- 2 apples, thinly sliced
- ½ cup low-sodium chicken stock
- ½ cup apple cider, white wine, or more stock
- 2 tsp Dijon or whole-grain mustard
- ½ tsp garlic powder
- 1 tbsp fresh thyme or sage
Season pork chops with 1 tsp salt and ½ tsp pepper. Heat oil in skillet over medium-high. Sear chops 3–5 minutes per side. Remove to plate. Add apples and onions to the same pan. Sauté 7–10 minutes until soft. In a bowl, whisk stock, cider/wine, mustard, garlic, herbs, remaining salt and pepper. Pour over apples and onions, scraping pan to deglaze. Return chops to pan and cook 2–3 minutes, until done and sauce is reduced. Pair with: Mashed cauliflower, roasted potatoes, or brown rice.
Eating an apple a day? Turns out, there’s some real wisdom in that.