Apple picking is fun right up until you get home and realize just how many apples fit in a bag.
You eat a few, pack some for lunch and leave a bowl on the counter. But a week later, there are still so many left.
Fortunately, apples are good for a lot more than just pies.
“Apples are naturally sweet, versatile and an easy way to add more fruit to your day,” says Elizabeth Barclay, RD, with Hartford HealthCare. “And when you eat the skin, you’re getting more of the fiber the apple has to offer.”
So before your apple-picking haul starts going soft, try these healthy apple recipes and ideas.
Stir them into oatmeal, yogurt or pancakes
Chopped or grated apple works well in everything from, oatmeal and overnight oats to yogurt and whole-grain pancakes.
To change up the flavor, try adding cinnamon, walnuts or peanut butter, or cook the apples first to make them a little softer and sweeter.
“Pairing fruit with foods that contain protein or healthy fats can also make breakfast more satisfying,” Barclay says. “You don’t need an elaborate recipe to make apples part of a balanced meal.”
And if an apple is getting slightly soft, breakfast is a great place to use it. Once they’re cooked down or mixed in with other foods, you won’t notice the different.
> Related: The 8 Best Fruits for Your Health
Pair them with peanut butter, cheese or nuts
An apple makes a convenient snack on its own. But if you want something that will hold you over longer, add peanut or almond butter, cheese, yogurt or a handful of nuts.
“Apples provide carbohydrates and fiber, and pairing them with a source of protein or fat can help round out your snack,” Barclay says.
Just make sure to rinse the apple under running water before cutting or eating it. There’s no need to use soap or a produce wash.
> Related: 11 Healthy Snacks That Won’t Leave You Hungry 20 Minutes Later
Add them so sandwiches, salads or bowls
Apples don’t have to be saved just for sweet recipes.
Slice them thin and add them to a turkey sandwich or tucked into a grilled cheese. Chopped apples also add some sweetness and crunch to grain bowls or leafy salads and pear well with nuts and cheese.
“Adding fruit to savory meals is an easy way to get more variety into your diet,” Barclay says. “Apples work especially well because their sweetness can balance stronger savory flavors.”
If you’re use to eating apples straight from the fruit bowl, this is one of the easiest ways to mix things up.
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Bake them with cinammon
You can’t ever go wrong with apple pie. But for an easier weeknight option, try baking sliced apples with cinnamon until they’re soft.
Eat them warm with chopped nuts, spoon them over oatmeal or yogurt, or use them in baked oatmeal, muffins or a whole-grain crisp.
“You don’t have to avoid dessert or make every apple recipe perfectly nutritious,” Barclay says. “It’s more helpful to look at your overall eating pattern than to judge one food or recipe.”
> Related: Baked Stuffed Apples
Turn them into applesauce
If your apples are starting to look past their prime, it might be time to turn them into applesauce.
Chop them up and cook them with a little water until soft, then mash or blend them to whatever texture you like. Add cinnamon for extra flavor without much added sugar.
And you don’t necessarily need to peel them first.
“Leaving some or all of the peel on can help retain more of the apple’s fiber,” Barclay says. “It really comes down to the texture you prefer.”
> Related: 5 Reasons to Eat More Apples
Free the ones you won’t get to
You don’t have to race through your entire apple haul this week.
Whole apples generally keep better in the refrigerator than they do sitting on the kitchen counter, especially if you’re hoping to hold onto them for a while. You can also slice and freeze apples you plan to use later in smoothies, oatmeal or cooked recipes.
“Freezing fruit is a great option when you know you won’t get through it while it’s fresh,” Barclay says. “You’re still giving yourself an easy way to add fruit to meals later.”
