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The Problem
Ever been apple picking? If so, you probably remember seeing fallen apples everywhere and maybe even tripping over a few. These gems don’t go to waste — some farmers collect the usable ones to make the bottled cider that we all love. Of course, you’re not the only one tripping over those fallen bits; animals often graze in apple orchards and fields — just think about what else they’re getting on those apples.

Pasteurized vs. Unpasteurized
Most cider is perfectly fine; it’s the unpasteurized stuff you want to be mindful of. After the apples are picked (or picked up), many commercial cider makers heat their liquid to kill the bad bacteria. Some smaller farms may not have the money to invest in pasteurization equipment or feel that pasteurization ruins the taste of the cider, so they sell it unpasteurized. Unpasteurized cider was linked to numerous outbreaks of E. Coli and Salmonella in the late 1990s.

Making It Safe
What’s a cider lover to do? Dana has a farm near her home where they do pasteurize their cider, but when I went apple picking a few years back, I saw a large note on the container indicating that the cider was not pasteurized. Ever since those outbreaks a decade ago, the FDA has required unpasteurized cider products to have a clear label. If you see one, it likely says “This product has not been pasteurized and, therefore, may contain harmful bacteria that can cause serious illness to children, the elderly and persons with weakened immune systems.” Your local farm stand may not advertise it one way or the other. When in doubt, check the labels and ask.

While a sip of unpasteurized cider here or there might be harmless, keep in mind what the FDA notice says — don’t serve any unpasteurized foods to high-risk folks like older adults, infants, young kids, pregnant women and those with a weakened immune system. If you do buy some unpasteurized cider, freezing or refrigerating it will not destroy the harmful bacteria, but boiling the cider for 10 minutes will. Added bonus: pasteurized cider lasts longer (up to three weeks in the refrigerator).

Recipes to Try:
• Apple Brown Betty
• Baked Apple with Crisp Topping (shown above)
• Apple Compote
• Old-Fashioned Apple-Nut Crisp
• Candied Apples

My local pick-your-own farm is Bishops Orchards in Guilford, Conn. I’ve been going there since I was a little girl, and I plan to keep up the tradition with my little one that’s on the way. With this season’s pick, I will be making applesauce (great for holiday gifts) and other apple treats for weeks. Yesterday, I combined freshly picked apples with Bartlett and Devoe pears (from my CSA box) into delicious muffins.

To find the nearest PYO farm, contact your state agriculture board or search PickYourOwn.org and see what’s around.

Pear and Apple Muffins
Makes 12 large muffins

1/2 cup maple syrup
1/2 cup honey
1 cup shredded pears*
1 cup shredded apple *
1 teaspoon cinnamon
1/2 teaspoon freshly grated nutmeg
1/4 cup canola oil
1/4 cup apple butter
1 teaspoon vanilla extract
1 cup unsweetened soymilk
1 cup unbleached, organic, all-purpose flour
1 cup whole-wheat pastry flour
2 teaspoon baking soda
1/2 teaspoon kosher salt
1/2 cup chopped walnuts, divided
*Shred fruit using a box grater or a food processor fitted with the shredding blade.

Pre-heat the oven to 350°F. Line a 12-cup muffin pan with paper liners or spray with nonstick cooking spray. In a medium saucepan, combine maple syrup, honey, shredded fruit, cinnamon, nutmeg, canola oil, apple butter, vanilla and soymilk. Heat on low for 2 to 3 minutes, mixing well. Set the mixture aside to cool for 5 minutes.

In a large bowl, sift together the dry ingredients (flours, baking soda and salt). Combine the fruit mixture with the dry ingredients to form a batter. Stir in half of the walnuts. Scoop batter into the muffin tins. Sprinkle with remaining walnuts and bake for 20 to 25 minutes or until a toothpick pushed in the center comes out clean.

Nutrition Info (per muffin):
Calories: 253
Total Fat: 8.5 grams
Saturated Fat: 0.5 grams
Total Carbohydrate: 43 grams
Protein: 4 grams
Sodium: 267 milligrams
Cholesterol: 0 milligrams
Fiber: 3 gram

Other Recipes to Try:
• Pear and Ginger Cheesecake
• Spinach and Green Apple Salad
• Spiced Red Wine Poached Pears
  

Nutrition Facts
A modest slice of apple pie has more than 400 calories and about 20 grams of fat (five of those come from the less-healthy saturated fats). Add some ice cream or whipped cream, and you’re looking at well over 500 calories, which knocks out 25% of the average 2,000-calorie diet. Skipping the toppings is a good place to start, but there are ways to adjust the main ingredients and still satisfy that apple pie urge.

Filling
The fruity filling is the least problematic part of your average apple pie; the crust is another story (more on that below). Most fillings are made from apples, a small amount of sugar and some low-calorie flavorings like cinnamon, vanilla or lemon juice. Watch out for recipes that call for gobs of butter — save that for the crust. The ingredients may include a sprinkle of flour to help thicken the filling; that’s not going to make a significant difference on the calories or fat so don’t worry. Some folks pile on loads of apples, which can cause the calories to climb. One apple has about 70 calories — you really shouldn’t need more than half to three-quarters of an apple per person in a slice.

Crust
Butter, shortening and lard are three things that help make a flaky and tasty pie crust — unfortunately, they contribute oodles of fat and calories. Your smartest option is to use half of the crust by making a galette, which is a rustic, open-faced apple tart. You can have all the apple pie flavor (with the same ingredients) in much more figure-friendly portions.

Pre-made refrigerated pie dough is an option for in-a-pinch baking, but I prefer to make my own from scratch. Use a combo of all-purpose and whole-wheat pastry flour for a nutty flavor and some extra fiber. Of course, you will need some butter, but replacing some of it with plain low-fat yogurt or light sour cream can help make a lighter but still flavorful crust.

Beyond a galette, try using light, airy (and much lower calorie) phyllo dough to make apple turnovers, or make a warm apple crisp with a crunchy topping made from oats and a few nuts. For fall dinner parties, I like to make individual apple crisps in ramekins for my guests. With all the calories saved, there’s room for a small scoop of vanilla ice cream on top.

Recipes to Try:
• Rustic Apple Pie with Dried Cherries
• Apple Pie Filling
• Apple Cranberry Galette (shown above)
• Festive Apple Galette
• Apple Cranberry Phyllo Turnovers
• Old-Fashioned Apple-Nut Crisp

What, Where & When?
Believe it or not, apples (Malus domestica) are part of the rose family along with pears. There are more than 7,000 apple varieties grown worldwide. Some of the most common ones include Gala, McIntosh, Red and Golden Delicious, Granny Smith, Fuji and Macoun. They’re such a diet staple that the average American eats about 20 pounds of apples each year.

Depending on the variety, apples are available from late July through early November. Gala, Macoun and McIntosh ones are ready to go in September, so start stocking up now. Gala apples are sweet with a reddish-orange and yellow-striped skin. Deep red and golden Macoun apples have a sweeter, tarter flavor; because they’re very juicy, they’re great for applesauce. The red- and green-skinned McIntosh apples are one of the most aromatic apples around.

Other classic supermarket picks — Red Delicious, Golden Delicious, Fuji and my favorite, Granny Smith — are ripe by October. A Red Delicious is crisp and juicy with a mild flavor; look for their characteristic five-pointed lobe on the bottom. Golden Delicious also has those five bumps, but they’re yellow and very sweet. Much sweeter and firm, Fuji apples mostly come from the west coast, though some smaller orchards around the country may grow them. Granny Smiths have a light green color and are tart, firm and juicy — great for munching and baking.

Nutrition Facts
A medium apple contains 72 calories, 3 grams of fiber and 11% of your daily vitamin C (almost half the vitamin C comes from the flesh). Apples contain flavonoids (plant compounds) called phloridzin and quercetin, which researchers have tied to helping battle heart diseas and cancer. They also contain the antioxidant beta-carotene, most of which is found in the peel.

What To Do With Apples
Although my four-year old just likes to crunch on them raw, we use apples in a variety of dishes at my house. Some apples are better for snacking, while others work for cooking. When baking or pureeing (that is, making applesauce), pick apples that will remain flavorful and firm — Golden Delicious, Rome, Granny Smith, Macoun, McIntosh, Cortland and Baldwin are good choices. For eating them raw or sliced in a salad, use Red Delicious, Golden Delicious or Fuji. Golden Delicious is the most versatile apples; you can nosh on them plain or add them to many cooked dishes.

Pairing up sweet and tart apples with a chicken or pork dish helps liven up those weeknight dinners. Consider tossing a few apples in a butternut squash soup to give it some added sweetness. The apple’s pectins (a type of fiber) are a natural thickener. I also love crunchy apples in fruit or veggie salads, but I hate when the apples start turning brown before I’m done. A quick tip: squeeze lime, lemon or orange juice on them to hold off the browning.

Shopping Tip: Choose apples that are firm with shiny skin and don’t have bruising on dented parts. Avoid the overripe ones as they taste mealy. Bruised apples give off an ethylene gas that promotes ripening, which may cause foods around it to spoil (so clean out your fridge often!). Store your apples in a cool, dry place or in a paper bag in the refrigerator for up to one month.

Recipes to Try:
• Apple and Fennel Roasted Pork Tenderloin
• Beet and Apple Salad
• Waldorf Salad
• Warm Apple-Cabbage Slaw
• Butternut Squash and Apple Soup
• Apple Harvest Oatmeal
• Sautéed Apples
• Apple-Jalapeno Chutney
• Make Your Own Applesauce

First things first, applesauce is a healthy indulgence — it may taste sweet and like a sinful dessert, but a cup only has about 100 calories and lots of vitamin C and fiber.

The Apples
A combo of sweet and tart apples gives the best balance of flavors. Red-skinned apples like McIntosh and Macoun offer a good basic, sweetness (I also like golden delicious). Keep the red skins on; they’re packed with fiber and will give the sauce a rich and rosy hue. Mix in tart varieties like Granny Smith to cut through some of the sweetness. No matter what variety you choose, you should be good on texture; all apples contain high amounts of pectin, a natural thickener that gives applesauce its velvety consistency.

The Spices
Flavor up your applesauce with traditional spices like cinnamon, nutmeg and allspice. A bit of lemon or orange zest will also help enhance that apple-y flavor. For additional sweetness, melt in sugar, honey or brown sugar. There are always those wildcard add-ins, too. My mom’s recipe (below) calls for a pat of butter; this secret ingredient makes such a difference!

For a kicked-up version of applesauce, go for a chutney, a sweet-and-spicy condiment that’s made with fruit, vinegar and spices. Try it out on grilled chicken or fish or serve along with cheddar cheese and whole grain crackers.

Getting Saucy
Most applesauce recipes tell you to cook down the apples in a large pot along with some water and apple juice or cider, but your options don’t end there. You can also bake them for a richer flavor.

Once you cook and season your apples as desired, it’s time to turn them into sauce — there’s really no wrong way to go. A food mill is my tool of choice; it will make your applesauce smooth but not pureed and will remove any seeds or bits of skin. For a chunkier and more rustic applesauce, use a whisk or a potato masher.

Ways to Enjoy It
You can make large batches and store some in the freezer for up to six months; just put it into a freezer-safe plastic container or plastic bag. When you’re ready for some, leave it in the refrigerator to defrost overnight. Dish out your applesauce for a low-calorie dessert or serve it with your favorite chicken or pork recipe. You can also use it to add natural sweetness and cut some fat out of muffin and cookie recipes (Tip: replacing half the oil with applesauce usually works).

Lori’s Applesauce
Makes 2 1/2 quarts

12 Granny Smith Apples
12 Macoun or McIntosh Apples
1/2 cup dark brown sugar (more to taste)
1/4 cup honey
1 pat butter (1 teaspoon)
4 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon grated orange peel
Water

Wash apples well and cut them into quarters (do not peel or core). Place apples in a large pot on top of the stove and cover with water by half. Cook uncovered over medium heat for 45 minutes or until apples are soft. Reduce the heat to low and add remaining ingredients; cook for an additional 15 minutes. Let the applesauce cool until lukewarm (it will thicken as it cools). Pass the apple mixture through a food mill with a medium disc. Place applesauce in individual jars and keep refrigerated.

Nutrition Info (per 1/2-cup serving):
Calories: 120 calories
Total Fat: 0.5 grams
Saturated Fat: 0 grams
Total Carbohydrate: 32 grams
Protein: 1 gram
Sodium: 2 milligrams
Cholesterol: 0 milligram
Fiber: 4 grams

More Recipes to Try:
• Applesauce
• Homemade Applesauce
• Neely Homemade Applesauce
• Spicy Apple Chutney
• Cranberry Apple Ginger Chutney
• Oatmeal Cookies
• Apple Muffins

TELL US: What’s the secret to your homemade applesauce?

For breakfast: Buckwheat Pancakes with Applesauce
For lunch: Chicken Salad (with an apple and walnut crunch)
For dinner: Balsamic Rosemary Chicken with Roasted Apples

But first up, some apple trivia (I’m a nerd for this stuff!). Did you know…

• Apples are member of the rose family, which maybe that why they smell so yummy when you take a bite!
• The world’s top apple producers are China, United States, Turkey, Poland and Italy.
• The top apple-producing U.S. states are Washington, New York, Michigan, Pennsylvania, California and Virginia.
• Apples ripen faster at room temperature (and I think they taste better when they’re not stored in the fridge).
• Keep the peel on. Most of the fiber and antioxidants are in the skin.
• Bobbing for apples is a classic fall game. They float because they’re 20 to 25% air!
• We grow an estimated 7,500 varieties of apples all around the world.
• And in case you were wondering, my favorites are Honey Crisp, Pink Lady and Granny Smith…what are yours?

Now on the to good stuff — recipes! We’ve all heard the phrase “an apple a day keeps the doctor away.” Well, they aren’t a cure-all food, but they are a healthy and easy item to use in many meals, especially now while they’re in season.

Buckwheat Pancakes with Fresh Applesauce
Serves: 4 (2 pancakes each)

Ingredients
• 1/2 cup spelt flour (or all purpose flour)
• 1/2 cup buckwheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon salt
• 1 tablespoon honey or 1 teaspoon agave
• 1 cup skim milk
• 1 tablespoon vegetable oil
• 1 large egg

In a large bowl, stir together spelt flour, buckwheat flour, cinnamon and baking powder.  In a separate bowl, combine the wet ingredients — milk, oil, honey and egg.  Back in the larger bowl, mix together the wet and dry ingredients with a wisk to avoid clumping.

Heat a griddle or sauté pan over medium heat.  Coat with cooking spray or vegetable oil to prevent sticking. Pour or scoop the batter onto the pan, using about 1/8 cup for each pancake. Brown on both sides, and serve hot with warm applesauce (recipe below).

Applesauce
Serves: 4

Ingredients
• 4 sweet apples (like Fuji or Honey Crisp)
• 3/4 cup water
• 1 tablespoon honey or 1 tsp agave*
• 1/2 teaspoon ground cinnamon

In a saucepan, combine apples, water, honey and cinnamon. Cover, and cook over medium heat for 15 to 20 minutes, or until apples are soft. Allow to cool, then puree in a food processor to your desired consistency. Dish out on to your freshly cooked buckwheat pancakes.
*If your apples are really sweet you may not need to add any sweetener

Nutrition Info (for pancakes and applesauce combined):
Calories: 245; Fat: 6 grams; Saturated Fat: .95 grams; Protein: 7.3 grams; Cholesterol: 61 milligrams; Sodium: 354 milligrams; Fiber: 4.3 grams

Tarragon Chicken, Apple, Cranberry & Walnut Salad Sandwich
Serves: 4

Ingredients
• 8 slices whole-grain bread
• 12 ounces boneless, skinless chicken breast, cooked and shredded
• 2 tablespoons low-fat Greek yogurt
• 1 tablespoons Dijon mustard
• 3/4 cup Granny Smith apple, skin on and diced
• 2 tablespoons dried cranberries
• 2 tablespoons unsalted, roasted walnuts, chopped
• 1 tablespoons fresh tarragon, chopped

Combine the cooked chicken, yogurt, Dijon mustard, apples, dried cranberries and walnuts in a bowl and mix well. Split chicken salad into four equal portions, and serve each portion with two slices of toasted whole-grain bread.

Nutrition Info:
Calories: 362; Fat: 8.25 grams; Saturated Fat: 1.6 grams; Carbohydrates: 44 grams; Cholesterol: 74 milligrams; Sodium: 497 milligrams; Fiber: 7.16 grams

Balsamic Rosemary Chicken with Roasted Apples & Butternut Squash
Serves: 4

Ingredients
• 5 boneless, skinless, chicken breasts (5 ounces each)
• 2 tablespoons olive oil, divided
• 1 tablespoons Dijon mustard
• 2 tablespoons balsamic vinegar
• 1 tablespoons fresh rosemary, chopped
• 4 cups butternut squash, cubed
• 2 cups apples, skin on and cubed (I like Golden Delicious)
• 1 tablespoon maple syrup
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• Pepper to taste

Preheat your oven to 400 degrees. Place chicken in a bowl or seal in a plastic bag. In a separate, smaller bowl, combine half of the oil, the Dijon, balsamic vinegar, rosemary and pepper. Pour the mixture over chicken and marinate in the refrigerator for at least 30 minutes.

While the chicken is marinating, prepare the squash and apples. Toss the apples with maple syrup and lemon juice. In a baking dish, coat squash with olive oil and season with salt and pepper. Bake covered for 10 minutes. Remove from the oven and add the apple mixture. Bake uncovered for another 30 minutes or until squash and apples are tender. Stir occasionally.

While squash and apples finish cooking, remove the chicken from refrigerator. Heat a skillet to medium high heat. Cook chicken for 5 to 6 minutes per side or until cooked through. This works great on the grill as well.

Serve with warm squash and apples.

Nutrition Info:
Calories: 335.5; Fat: 9.15 grams; Saturated Fat: 1.5 grams; Protein: 34.6 grams; Carbohydrates: 31.5 grams; Cholesterol: 82 milligrams;  Sodium: 324 milligrams; Fiber: 4.5 grams

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and competed in season 5 of The Next Food Network Star.