School & Community News

It’s fall. Got apples?
October 9, 2017

Photo courtesy of USDA Agricultural Research Service.

October 2017 … Apples are available all year-round but they’re best in the fall when you can get them fresh from local orchards. According to the Pennsylvania Apple Marketing Board, Pennsylvania is the fourth-largest producer of apples in the United States. Apples are grown in every county in the commonwealth.

Pennsylvania grows hundreds of varieties of apples. You’re probably familiar with Granny Smith, Gala, and Honeycrisp, but how about Pink Lady, Ginger Gold, and Gold Rush? Since October is National Apple Month, consider trying a new variety or a new way to eat them.

To find pick-your-own orchards, farmers markets, and other places to buy Pennsylvania apples, or to discover new ways of eating them, visit PennsylvaniaApples.org.

Here are two easy and fun recipes to get you started.


Cook time: 35 minutes
Makes: 10 servings

Homemade applesauce, an easy treat to make, is a wonderful side dish or dessert option.

7 apples (cut in quarters)
1⁄2 cup water
1⁄4 cup sugar

1. Wash and then cut apples in quarters. Apples can be peeled, but fiber will be decreased.
2. Combine apples and water in saucepan. Heat to boiling. Turn heat to low as soon as the water is boiling.
3. Simmer over low heat for 15 to 20 minutes or until apples are tender. Stir occasionally to prevent sticking.
4. Stir in sugar and heat unitl sugar is dissolved.
5. Serving suggestion – add 1 Tablespoon cinnamon and stir before serving.

Additional sugar can be added to increase sweetness. Brown sugar can be used instead of white.

Source: Michigan State University Cooperative Extension Service, Eating Right is Basic Nutrition Education Program.

Nutrition information
Nutrients: Amount
Calories: 70
Total Fat: 0 g
Saturated Fat:0 g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrate: 18 g
Dietary Fiber: 2 g
Total Sugars: 15 g
Added Sugars included: 5 g
Protein: 0 g
Vitamin D: 0 mcg
Calcium: 6 mg
Iron: 0 mg
Potassium: 103 mg

Microwave Baked Apple

Makes: 4 servings

Here is a sweet apple treat that you can prepare in minutes in the microwave.

4 apples (large, baking)
1⁄2 cup brown sugar
1 teaspoon cinnamon

1. Wash apples and remove core.
2. Cut a thin slice off bottom of each apple to form a flat surface. Place apples in a microwave safe baking dish.
3. Mix brown sugar and cinnamon in a small dish. Spoon mixture into center of apples.
4. Cover wax paper and microwave on high power 6 to 10 minutes or until apples are soft.

• One pound apples = 3 medium = 3 cups sliced. This is good information to know at the grocery store.
• Favorite varieties of apples for baking are Jonathan, Granny Smith, Braeburn and Golden Delicious. Any tart apple works well.
• Arrange the apples around the outside edge of the dish for more even cooking in the microwave.

Safety tips: Wash the apples in clear running water before coring. If you have apples left, keep in the fridge for a handy snack later on.

Source: Kansas Family Nutrition Program, Kids a Cookin’.

Nutrition Information
Calories: 200
Total Fat: 0 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 10 mg
Total Carbohydrate: 53 g
Dietary Fiber: 5 g
Total Sugars: 46 g
Protein: 1 g

—By Amy Deahl-Greenlaw, registered dietitian nutritionist

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