An Apple a Day: Everyday Recipes Just in Time for Apple Season

“An apple a day keeps the doctor away...”

This popular phrase was coined in 1913 to entice people to eat more apples, but the well-known suggestion to eat an apple a day actually appeared in print for the first time in 1866. This adage from Pembrokeshire, Wales, was originally, “Eat an apple on going to bed and you’ll keep the doctor from earning his bread.”

No matter which proverb you prefer, the important thing to take away is that apples are packed with vital nutrients that keep the body in balance. In addition to important vitamins like Vitamin A, B1, B2, B6, and Vitamin C Folate (an amino acid), apples also contain disease-fighting antioxidants. Apples also contain pectin, a fiber that helps contribute to a healthy digestive system. 

Learn more about the various health benefits apples provide, and try some great recipes for breakfast, lunch, and dinner so that you can truly enjoy an apple a day!

Eating apples regularly may improve your health.

Help Your Dental Health and Hygiene
Biting and chewing an apple can lower levels of bacteria by stimulating saliva production. So, when it comes to tooth care, an apple a day can keep the dentist away, too.

Defeat Digestive Issues
The pectin found in apples will help your body to balance the water in your system and either move waste along, or slow down the process – depending on what your body needs. Therefore, fibrous apples can help reduce the effects of both diarrhea and constipation.

Invigorate Your Immune System
The antioxidant, quercetin, is known to boost immunity and reduce everyday stress that can throw your body off balance. Make sure that when you’re eating your apple, you’re leaving the skin on. That’s how you’ll get the most out of this antioxidant.

Reduce the Risk of Diabetes
The soluble fiber in an apple can help balance blood sugar and help to prevent crashing. This is why an apple makes a fantastic snack! In fact, women who eat one apple per day are 28% less likely to develop Type 2 Diabetes. Win-win!

So now that you know why apples are great for avoiding a doctor’s visit, here are a few great recipes for apple season that will allow you to enjoy an apple a day. Take advantage of apple season, and enjoy local, Georgia Grown apples this fall!

Ailment-Fighting Recipes for Apple Season

For Breakfast:

Recipe via Simply Sissom

Apple Pie Overnight Oats

Ingredients:

• 1  Apple, large
• 1/2 tbsp.  Butter
• 1/2 tsp.  Cinnamon
• 1/4 cup  Maple syrup
• 2/3 cup  Plain yogurt
• 1 cup  Rolled oats
• 1 1/3 cups  Rock House Creamery whole milk (from Farmview)
• 2 tbsp.  Chia seeds
• 1 tsp.  Vanilla extract

Directions:

• In a skillet over medium-high heat add apples, butter, cinnamon, and maple syrup. Stir to combine. Cook until apples are tender. About 5-7 minutes. Cover and refrigerate.
• In a small casserole dish with a lid, add yogurt, oats, milk, chia seeds and vanilla. Stir to combine. Cover and place in the refrigerator overnight.
• Place 1/4 of the oatmeal mixture into 4 jars. Top with 1/4 of the cooked apples. Place lid on jar. Store in refrigerator overnight and enjoy the next morning. Will keep in refrigerator for 1-3 days.

Recipe via Paleo Running Momma

Caramelized Sweet Potato and Apple Hash Browns

Ingredients:

• 1  Very large sweet potato (or 2 medium ones), peeled and diced (about 2 cups)
• 1  Large Pink Lady or Granny Smith apple, diced
• 2 tbsp. + 2 tsp.   Ghee or coconut oil, separated
• 1/2 tsp.  Salt
• 1/2 tsp.  Ground cinnamon
• 1 tsp.  Organic coconut sugar

Directions:

• Heat a large, seasoned cast iron pan (or any heavy skillet that won't stick) over medium heat and add 2 tbsp. of coconut oil. Once the pan is heated, add the diced sweet potatoes and sprinkle evenly with the sea salt and stir/toss to coat the potatoes.
• Cover the pan for about 2 minutes. Uncover and stir; lower the heat a bit if the potatoes are starting to brown too much. Re-cover and cook for another 2-4 minutes until the potatoes are soft.
• Uncover the pan and continue to cook, stirring, until the potatoes are light brown all over. Add the diced apples plus the 2 tsp. ghee and stir to combine. Add the coconut sugar.
• Cook over medium heat, stirring occasionally, for another 5 minutes or until the apples and potatoes are brown. Adjust the heat of your stovetop as necessary to avoid burning. Once apples and potatoes are toasty, remove from heat and stir in the cinnamon. Let cool a bit and then serve warm. Enjoy!

For Lunch:

Recipe via The Garlic Diaries

Turkey, Apple, & Fromage Sandwich with Apple Cider Mayo

Ingredients:

• 1  Loaf of Luna sandwich bread (from Farmview)
• 3-4  Granny Smith apples
• 1  Package of Rock House Creamery Fromage (from Farmview)
• 1/2 lb.  Thick cut turkey breast deli meat
• 2 tbsp.  Apple cider vinegar
• 6 tbsp.  Mayonnaise
• Fresh arugula

Directions:

• Toast your slices of bread lightly in the toaster or top rack of your oven. Slice the granny smith apples, set aside.
• In a small bowl, stir together the mayonnaise and apple cider vinegar.
• To assemble the sandwich, spread about a tbsp.. of mayo (more or less depending on preference) onto one slice of bread. Next, add your slices of turkey meat and your apples. Then, spread on a layer of creamy fromage cheese spread. Finish with some arugula, and finally, the top slice of bread.

 

Recipe via Eating Well

Chicken and Apple Kale Wraps

Ingredients:

• 1 tbsp.  Mayonnaise
• 1 tsp.  Dijon mustard
• 3  Medium-sized whole kale leaves
• 3 oz.  Cooked chicken breast, thinly sliced
• 1  Red onion, sliced
• 1  Apple, cored and sliced

Directions:

• Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with about 1 oz. chicken, slices of red onion, and slices of fresh apple. Roll each leaf into a wrap. Cut in half, if desired.

For Dinner:

Recipe via The Chunky Chef

One-Pan Pork Chops with Apples and Onions

Ingredients:

• 2 tbsp.  Olive oil, divided
• 3-4 oz.  Rock House Farm Cheshire pork chops (from Farmview)
• 3/4 cup  Chicken stock
• 1 tsp.  Dijon mustard
• 1 tbsp.  Fresh sage, chopped
• 1 1/2 tsp.  Fresh rosemary, chopped
• 1/2 tsp.  Fresh thyme, chopped
• 1/2 tsp.  Salt
• 1/4 tsp.  Black pepper
• 2  Medium apples, thinly sliced
• 1  Small red onion, thinly sliced
• Kosher salt and black pepper to taste

Directions:

• Season both sides of pork chops with salt and pepper. Add 1 tbsp. olive oil to large skillet, and heat over medium-high. Add pork chops to skillet, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Remove pork chops to a plate. Leave rendering in skillet.
• In a small mixing bowl, whisk together chicken stock and mustard, set aside.
• Add remaining 1 tbsp. oil to the skillet, then add apples and onions. Cook 4 minutes, stirring occasionally. Season with salt, pepper, sage, rosemary, and thyme. Stir to combine.
• Pour in stock mixture, using a wooden spoon to gently scrape the bottom of the skillet to release any flavorful brown bits. Slide pork chops back into the skillet, nestling them down in between the apples.
• Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half. Serve and enjoy!