A Dietitian’s Guide to Apples
Take a moment to look outside! The leaves are falling, the geese are migrating, the pumpkins are ripening, and you and I both know very well what that means… it’s time to go apple picking!
Apples are one of the most diverse and versatile fruits that grow throughout the year. Not only are they rich in nutrients like vitamin C and fibre, they’re also the star of many delicious recipes. Think pies, crumbles, ciders, applesauce, strudels, caramel apples, … you get the idea. The only challenge to cooking with apples is choosing the right variety for the right occasion.
Read along to find the perfect apple for your tasteful needs.
1. Apples to eat fresh
Apples make for great snacks all year round. Pair it with a source of protein, like a slice of cheese, a handful of nuts, or a scoop of peanut butter and you’ve got yourself a nutritious and energy boosting snack.
Thinking of a more fancy use of apples? You can also use fresh apples in salads and on charcuterie boards to add a touch of sweetness. When choosing an apple for eating fresh, it is always best to look for a crisp, sweet and juicy apple that doesn’t brown. You might want to try:
McIntosh: This variety has a crisp yet tender flesh, and a tart and juicy core.
Honeycrisp: Honeycrisps are crisp, slightly tangy and very sweet, making them perfect for eating raw.
Spartan: This most crispy variety is also sweet and slightly tart. Try it as is!
2. Apples for baking
Is it really the fall if you don’t make at least one apple dessert? An ideal apple for baking keeps its shape and sweetness when cooked. Here are a few you might want to consider giving a try:
Granny Smith: This classic apple is firm and becomes sweeter when cooked.
Fuji: Fuji apples are sweet, juicy and firm. Try roasting them in the oven with a bit of cinnamon like these Cinnamon Baked Apples!
Golden Delicious: Sweet with a hint of honey, Golden Delicious apples are perfect for baking a fall treat like this Apple Crumble
Gala: Although less sweet than other varieties, Gala apples are tender yet firm. Try them in a Classic Apple Pie!
3. Apples for applesauce
Applesauce is truly an underrated apple recipe. It’s easy to make, delicious, easy-to-use and can stay good for well over a week. For a great homemade applesauce, we’re looking for juicy and sweet apples. Here are two great options:
Empire: This juicy, tart and very sweet apple makes smooth and rich applesauce.
Cortland: Cortlands are juicy, tender and flavourful. They also keep their colour longer.
4. Apples for apple juice or cider
Homemade apple juice is a great comfort drink that can remind us of our childhoods. Try it warm with cinnamon, nutmeg and cloves for a delicious spiced cider. For this type of recipe, we’re looking for a juicy and flavourful apple.
Honeycrisp: Honeycrisps are naturally sweet and very juicy, making them ideal candidates for juicing.
Red delicious: This more affordable variety has a smooth flavour and a sweet and juicy core.
Golden Delicious: This sweet and flavourful apple makes a rich and aromatic juice.
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