Apple season is here, with a variety of apples available. Whether you travel to one of the local apple orchards for a day of hay rides, pumpkin painting and pick-your-own-apples or you buy a bag at the grocery store, there is a great chance you will go home with crisp and crunchy apples you can eat anytime of the day.

My favorite apple is the honey crisp, and many of you probably agree. I also enjoy eating a Sweet 16 or Fireside, too.
There is nothing better than the freshness and quality of a locally grown apple in September. In addition to great flavor, apples also have many health benefits, some noted as early as medieval times according to the U.S. Apple Association. The old English saying, “Ate an apfel avore guain to bed makes the doctor beg bread” is the forerunner of the version we know today, “An apple a day keeps the doctor away.”

For a new twist to an old adage, “It’s the phytochemicals within the apple and apple juice that keeps the doctor away each day.” Apples are an excellent source of pectin, a soluble fiber that can help lower blood cholesterol and glucose levels. They are also a good source of vitamin C, an antioxidant that protects cells from damage. Several studies have indicated apple consumption can play an important role in reducing the risk of heart disease, certain cancers and obesity. One medium apple has about

80 calories, 22 grams of carbohydrate and 5 grams of fiber.

If you have purchased a bag of apples but aren’t sure what to use them for, check the Apple Usage Chart from the U.S. Apple Association at www.usapple.org/consumers/ apple guide/variety.cfm or ask at a local apple orchard what varieties are best for baking, cooking or simply snacking. Here is a warm apple side dish to complement your next fall dinner.

Spicy Apple-Filled Squash

1 acorn squash (about 1 pound)

1 Golden Delicious apple, peeled, cored and sliced

2 teaspoons melted butter or margarine

2 teaspoons brown sugar

1/8 teaspoon cinnamon

1/8 teaspoon nutmeg

Dash ground cloves

Heat oven to 350 degrees. Grease a 1-quart baking dish. Halve squash and remove seeds, cut into quarters. Place quarters, skin side up, in dish and bake 30 minutes. Meanwhile, in medium bowl, combine apple, butter, brown sugar, cinnamon, nutmeg and cloves.

Turn cut sides of acorn squash up, top with apple mixture. Cover and bake 30 minutes longer or until apples are tender. Makes 4 servings.

Nutrition information per serving: 88 calories, 3 grams fat, 17 grams carbohydrate,

3 grams fiber, 1 gram protein, 24 milligrams sodium, 0 grams cholesterol.

Source: Fruits and Veggies Matter

Michelle Sedlacek is a registered dietitian at Gundersen Lutheran Medical Center.

The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.

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