Apples, Apples… Everywhere I Look I see Apples

It is apple season in Iowa and that means a variety of tastes and flavors are available for your

apple eating or cooking delights. This is a great time to explore the many orchards around the state and sample varieties to see what you like best. These local orchards are a great resource to learn right from the farmer about this different textures, flavors and best ways to enjoy and also how long they store.

They are also a great way to enjoy the outdoors and get physical activity. Check out this link to find one near you.

You have heard the saying, “An Apple a Day Keeps the Doctor Away” but how?

One medium apple contains: 81 Calories, is 83% water by weight, 21g carbohydrate, 3.7g dietary fiber, no measurable fat, and contains Vitamin A, C, and Folate as well as minerals Potassium, Calcium, Phosphorus, and Magnesium according to Bowes and Church’s Food Values.

Let’s compare this snack to another option that is common at the end of the month, a fun sized candy bar. 4 Nestle Crunch fun size contain: 200 calories, 0g water, 26 g carbohydrates, & 0.1g dietary fiber, 10 g fat, no measurable vitamins, and mineral of Calcium. So when you are reaching for an afternoon pick me up or a sweet treat the apple really gives you more bang for your buck. The apple will help you to stay well hydrated, promote bowel health and

consume essential Vitamins and Minerals. Picking the right apple for your recipes is step one. Look over this chart to see which apple best fits you and your recipe.

Happy apple picking.

Looking for ways to incorporate more apples into your diet? Learn more tips on cooking, storing and consuming at Or check out my favorite fall treat below. This travels well for outdoor events (Iowa Football ) and also great for an after school snack when paired with a great apple.

Sweet Hummus


  • 1 15 oz can (1 3/4 cups) of garbanzo beans

  • 1/3 cup almond (or peanut) butter

  • 1/4-1/3 cup maple syrup, honey, or agave nectar (I use maple syrup)

  • 1 tsp vanilla

  • 1 tsp cinnamon

  • 1 Tbsp - 1/4 cup water

Directions: Rinse and drain your garbanzo beans. In a food processor fitted with a blade, add the rinsed and drained garbanzo beans, almond/peanut butter, maple syrup (or sweetener of choice), vanilla and cinnamon.

Process until smooth.  Scrape down the sides to make sure all your ingredients have been incorporated.

Also, you can add some water (1 Tbsp if you used 1/3 cup sweetener to 1/4 cup if you used 1/4 cup sweetener) to make it a better dipping consistency (if you only used 1/4 cup of syrup your hummus will be similar to cookie dough)

To Your Health,

M. Elise Klopfenstein RD LD CDE, Clinical Dietitian.

Elise is the mother of three growing young boys and works full time at Henry County Health Center in Mount Pleasant, Iowa. She is proud to be an Iowa Native while doing all of her education out of the state. She is the wife of a teacher and an Iowa farmer with Klopfenstein Farms.


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