Apples are available year round in local grocery stores, but they are at their peak of freshness during the fall months. Fresh apples are crisp and juicy and make a convenient on the go snack. They are fat-free, low in calories and contain both soluble and insoluble fiber. Soluble fiber helps to prevent cholesterol buildup in the lining of blood vessel walls. This can reduce the risk of heart disease. The insoluble fiber in apples helps keep the digestive system functioning properly. Eat apples with their skin to take advantage of all the insoluble fiber. Much of the vitamin C content is just underneath the apple skin so don’t throw those peels in the trash.

Apple juice is popular with children, but parents should serve fresh apples or applesauce more often. Consuming too much fruit juice can add excess calories and has been suggested as a contributor to the childhood obesity epidemic. One cup of apple juice supplies 114 calories and no fiber compared to 80 calories and five grams of fiber found in a medium apple.

Most consumers choose Red Delicious apples because they are readily available and the most familiar. There are hundreds of varieties although most grocery stores stock just a few. Depending on the variety you choose, apples can be sweet, tart, soft and smooth or crisp and crunchy. Factors to consider when choosing the best variety include intended use as well as your personal preference. For snacking, choose Red Delicious, Fuji and Gala. Granny Smith, Jonathan, and Rome are recommended for baking in pies and crisps. This versatile fruit can also be tossed into salads and used in stir-fries and casseroles.

Apples stored at room temperature deteriorate rapidly. To maintain crispness and flavor, store apples in the refrigerator in a plastic bag with small holes. Avoid storing near strong odors, because apples may absorb off flavors. Before snacking or use in recipes, wash apples carefully under cold running water. Core or quarter and discard seeds. To prevent browning caused by enzymes, sprinkle cut apples with lemon juice or ascorbic acid (Fruit Fresh).

For more information about apples, visit the Food & Health section of the LSU AgCenter Website and  www.extension.org.

Danna Gillett is the Family and Consumer Sciences Agent for Richland Parish.