"An apple a day keeps the doctor away!" or so the adage goes. It does take more than an apple to keep us healthy, but there is some truth in this statement nonetheless. An apple can travel with you to school or work for a quick and easy low calorie snack. An apple can be a natural mouth refresher. Eating your apple with the skin on gives your body more fiber (soluble and insoluble) and vitamin C (about half the apple's vitamin C is just below the skin) than eating the apple nude, a.k.a. peeled!

Vermont's entrance into the apple industry has been traced back to 1819 when the first orchard of size began in South Hero. The McIntosh apple became "the" apple of Vermont after a severely cold winter in 1917-18 killed off many other apple varieties. In fact, there are more than 7,500 varieties of apple grown world-wide. In the United States about 2,500 varieties of apples are grown. If we had access to all the varieties grown world wide, it would take almost 21 years to sample these apples if we tried a new variety every day! It would take almost 7 years to sample all the apple varieties grown just in the United States! Select apples that are firm, fully developed in color, and have a fresh smell. The skin should be smooth, without gouges or bruises. Store fresh apples in a cool, dark place or refrigerate in a plastic bag.

For eating out of hand, crisp, juicy varieties are best, but they may not be the best apples for cooking or baking. For cooking, pick apples that break down easily, like the McIntosh, Cortland, or Braeburn. For baking, choose an apple that will retain flavor yet remain firm, like a Rome apple that holds its shape and has room for lots of filling. Sweet, spicy Fuji are also good for baking. There are many varieties of apples; why not try an unfamiliar one the next time you buy apples at the orchard or supermarket You could be in for a surprise!

Here are some quick ideas to add apples to your menu…

Core a whole apple and fill the hole with 1-2 tablespoons of peanut butter mixed with raisins;

Add chopped or sliced apples (leave the skins on) to salads, stir-fry, or salads;

Add a slice or two of apple or grated apples to a grilled cheese sandwich;

Use sliced apples on a tray of veggies for dipping;

Use applesauce in place of oil in quick breads or muffins;

Grill unpeeled apple slices, rings or wedges on the grill;

Grate apples into meatloaf, meatball, or burger mixtures to enhance flavor and add moistness;

Blend prepared horseradish into applesauce to make an unusual condiment for beef. Applesauce is easy to make. Because apples are naturally sweet, you probably won't need to add sugar to the finished product. Homemade applesauce can have a beautiful rosy color when you cook red skinned apples without peeling. To make applesauce, wash apples, quarter and core, but do not peel. Add enough water to the pan to prevent scorching. Cover and cook until apples are soft. Run the cooked apples through a food mill or sieve. Add cinnamon and sweetener, if desired.

Apples and apple products can also be preserved. Apple jelly is easy to make and can be made with or without added pectin. Again the color of the jelly is dependent on the color of the apples used and how the juice is prepared.

Many apple products can also be frozen. Contact the National Center for Home Food Preservation www.uga.edu/nchfp/ which offers consumers the latest USDA information on safe home food preservation tips, techniques, and recipes.

Here is a quick and easy side dish to make using apples. The recipe is from the Fruit and Veggies Matter More website apps.nccd.cdc.gov/dnparecipe.

Apple Carrot Salad
Makes 6 servings
1 cup shredded carrot
3 medium unpeeled and diced
apples
1 Tbsp lemon juice
1/2 cup raisins
1/3 cup low-fat mayonnaise
Combine all ingredients. Chill
thoroughly. Serve on salad
greens.

Each serving has 110 calories, 1 g fat, 25 g carbohydrate, 3 g dietary fiber, 1 g protein, 0 mg cholesterol, and 140 mg sodium. What you do with an apple is limited only by your imagination. An apple can be a snack, salad, dessert, or part of any number of main dishes. Explore and try different varieties of apples. Remember to eat fresh, eat local, eat well!