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We all know the saying about “an apple a day.”  Apples are one of the most popular fruits in the world, are packed with many nutrients, taste great, and have numerous health benefits!  They help to lower our risk of certain cancers, aid in weight loss, and improve our heart health.

In addition, apples are a rich source of polyphenols and pectin, a type of fiber that acts like a prebiodic.  Don’t forget to leave the skin on, as it contains half the fiber.  They also contain the flavonoid quercetin, which helps regulate the immune system and reduce inflammation.

Apples are a caloric-dense food with a low glycemic index. They are packed with nutrients like vitamins A, C, E, B1, and B6, as well as manganese and copper.

To help prevent the cut fruit from turning brown, coat them with an acidic juice or use a commercial antidarkening preparation and follow directions.   Another method is to prepare a honey water, consisting of one cup of water with 2 tablespoons of honey.

There are many varieties of apples, one for each purpose.  Here are just a couple of examples:

  • Braeburn are crisp and tart and are great for snacking, salads and baking.
  • Jonathan and Granny Smith are more tart, making them good for salads and baking.
  • Fuji and Delicious are great for eating raw.
  • A new favorite of many is the honeycrisp.  They are sweet, crisp, and great for any purpose. 

I’m including a great fall apple salad recipe for you to try.  Enjoy!

- Karen Bunnell, RD, LMNT

Phelps Memorial Health Center


Easy Apple Salad

Yield: 8 servings


  • 1 cup celery, scrubbed with clean vegetable brush under running water, chopped
  • 4 apples, gently rubbed under cold running water, cored and chopped
  • 1/4 cup raisins*
  • 1/4 cup dried cranberries*
  • 3/4 cup low-fat vanilla yogurt
  • 1 teaspoon lemon juice
  • 1/2 cup walnuts, chopped (optional)


  1. Wash hands with soap and water.
  2. In a medium bowl, combine celery, apples, raisins, and dried cranberries.
  3. In a separate small bowl, stir together yogurt and lemon juice.
  4. Add the yogurt mixture and walnuts, if desired, to the fruit. Mix well and serve.
  5. Store leftovers in a sealed container in the refrigerator.


*You can use all raisins or all dried cranberries if desired.

Nutrition Information:

  • Serving Size (1/8 of recipe):
  • Calories 100
  • Total Fat .5g
  • Saturated Fat 0g
  • Sodium 30mg
  • Total Carbohydrates 23g
  • Fiber 3g
  • Protein 2g

Source: UNL Extention/UNL Nutrition Education Program