Fall apples on a wooden table

How 'bout them apples?!

Fall is officially upon us, and we are starting to see many Indiana-grown apples in stores and farmers markets. Popular local varieties include, Red Delicious, Golden Delicious, Jonathan, Gala, Rome and Fuji.

Apples are a powerhouse of antioxidants and natural fibers. They are also a low-calorie food with only about 72 calories per medium-sized apple.

A medium size apple also contains over 4 grams of dietary fiber. Dietary fiber has been shown to help improve blood cholesterol levels, blood sugar levels, and can also help with satiety.

In order to eat mindfully, foods needs to satisfy all the senses. Try these apple creations that do just that. (A reminder to lap band patients: Cut all raw fruit and vegetables into small pieces, chew thoroughly, eat slowly and follow the portion size guidelines.)

  • Apple and sweet potato hash with a fried egg: Chop a firm apple, like Winesap, with a sweet potato and add to a hot skillet with a drizzle of olive oil. Cook until tender, serve with a fried egg. (Serves two.)
  • Apple brussels sprout slaw: Shred two to three raw brussels sprouts and one medium apple, like a Honeycrisp. Add a tablespoon of cranberries and sunflower seeds. Toss with a mixture of apple cider vinegar and low-fat mayonnaise. (Serves two.) 
  • Apple chicken sauté: Cut a sweeter apple, like a Gala, in slices and in a pan with EVOO sauté with two to three chicken tenderloins until brown, approximately three minutes each side. Adding sliced onion is optional. Add fresh thyme, add two tablespoon of cider vinegar and mustard. Simmer for five minutes. (Serves two.)
  • Apple cheddar omelet: Sauté sweet matchstick-size apple pieces in one teaspoon of real butter. Add this to a one-egg omelet and add shredded cheddar cheese, pepper to taste.
  • Wheat berry, quinoa apple salad: Prepare one cup cooked wheat berry, and one cup cooked quinoa separately. When finished, mix in a medium bowl. Add one finely chopped apple, a quarter cup dried cranberries and a quarter cup slivered almonds. Toss with EVOO and a splash of orange juice or a citrus-flavored vinegar. (Serves four.)
  • Apple prosciutto rolls: Cut a tart-crisp apple like Winesap into thick matchsticks. Take three pieces, add a similar size stick of parmesan cheese and wrap in prosciutto. Drizzle with balsamic vinegar.

Visit an Indiana orchard and pick some apples!