September: Apples

by Laura Peterson

Whether you like honey crisp, golden delicious or gala, apples are a great local and delicious fruit to eat in September. Did you know apples are the second most commonly eaten fruit in the United States? 1

They can be made into applesauce, apple butter, apple cider and don’t forget the apple cider donuts! Many like them dipped in hummus or peanut butter, put in a salad, or eaten plain as a snack.

But they are also packed with nutrients like fiber, which aids in digestion. Loaded with phytochemicals like polyphenols, an apple a day may help fight free radicals and prevent premature aging. Apples are low in fat and high in carbohydrate and contain potassium, magnesium and vitamins C and E. 2 This makes apples a great snack for increased energy while sticking to a healthful diet.

The apple season has started! You can find local apples at the New Castle County Farmers’ Markets, Milburn Orchards, Highland Orchards or at most local grocery stores. Using this super simple four-ingredient recipe, applesauce can be a great homemade breakfast or dessert!

Homemade Applesauce


  • 4 – 5 apples
  • ¾ cup water
  • ¼ cup sugar
  • ½ tsp. ground cinnamon


  1. Peel and core the apples.
  2. In a large saucepan, combine apples, water, sugar and cinnamon. Cover and cook over medium heat until the apples are soft and easily mashed.
  3. Allow the applesauce to cool, then mash with a potato masher or fork.
  4. Applesauce can be stored in the refrigerator for up to 3 days.



  1. Brown, Amy. Understanding Food: Principles and Practices. Belmont, CA: Cengage Learning; 2011
  2. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health – is the gut microbiota a core consideration? Nutrients 2015; 7(6):3959-3998.
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