Although the famous saying is, “An apple a day keeps the doctor away,” many people take apples for granted. They are available year round, so why are they so special during fall? Depending on the variety, of which there are more than 2,500, apple season ranges from late July through early November. Gala, McIntosh, and Macoun varieties are ready in September, while other varieties like Pink Lady, Honeycrisp, Granny Smith, and Fuji are ripe in October. 

Nutrition Facts

On average, a medium apple contains 72 calories, three grams of fiber, and 11% of your recommended daily intake (RDI) of vitamin C. Apples are also rich in a variety of flavonoids, including quercetin and phloridzin. Through various studies, researchers identified that these plant compounds help fight against heart disease and certain types of cancer. Apples are also rich in beta-carotene, which is a powerful antioxidant that is primarily concentrated in apple peels. Finally, apples contain phytochemicals that give them their anti-inflammatory and cholesterol-lowering properties. That makes these fall fruits an excellent on-the-go snack or addition to recipes. 

Nothing beats a crisp apple that bursts with juicy flavor, especially if you can pick it fresh from an apple orchard during fall. But apples are so much more than just a healthy snack! Use them in the following eight recipes and let us know how you like them in the comments below. 

Cranberry Apple Pecan Smoothie

Another delicious smoothie that you should try this fall! This cranberry apple pecan smoothie embraces the sweet and spicy flavors of the season.

Click here to make the recipe. 

Carrot Mango Apple Smoothie
With Chia Seeds

Get your daily dose of vitamins A & C, fiber, omega-3s, and more when you drink this carrot mango apple smoothie with chia seeds.

Click here to make the recipe. 

Apple Pie Energy Balls

You can have your snack and enjoy it guilt-free now that you have these apple pie energy balls. It’s like dessert in healthy snack form!

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for.

Click here to make the recipe. 

Kale Blueberry Apple Salad

This kale blueberry apple salad with pistachios is crunchy, slightly tangy, and comes together in about 10 or 15 minutes.

Click here to make the recipe.

Granny Smith Raw Vegan Applesauce

This healthy, raw vegan applesauce is made from Granny Smith apples and comes together in minutes in a food processor. It’s a great snack!

Click here to make the recipe. 

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding!

Click here to make the recipe. 

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Once you make this apple pie chia pudding, you won’t want to enjoy chia pudding any other way. It takes about 10 minutes to prepare and then you leave it in the fridge overnight to set. When you wake up the next morning, your chia pudding will be ready to go. That’s why we love chia pudding for beginner meal prep. The prep work is very minimal, but the result is incredible!

Chia seeds are rich in various nutrients, including fiber, omega-3 fatty acids, protein, and more. The fiber works to keep you full and promotes healthier digestion. Researchers note that eating a good amount of fiber also helps to improve heart health and may lower cholesterol levels. And it can be difficult to figure out how to enjoy chia seeds if you are new to them. That’s why we love chia pudding. It’s a great entry point to utilize these superfood seeds and you can enjoy it as a breakfast or dessert option!

The chia pudding is great, but the apple pie topping truly makes the dish. The topping is basically what apple pie filling is, only it doesn’t contain tons of brown sugar or butter. This topping contains coconut oil, cinnamon, nutmeg, and maple syrup, so it really embraces fall flavors. There is really nothing to dislike about this nutritious breakfast or satisfying dessert. Make it your way and let us know how you like it!

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Is fall your favorite season? Sweater weather is here and so are fall flavors, including lots of pumpkin- and apple-inspired dishes. Something about fall puts you in a better, more optimistic mood. There is something special about those crisp mornings and the ability to start enjoying hotter food. But colder weather doesn’t mean that you have to completely forget about smoothies, especially when they taste as good as this fall-inspired creation.

This smoothie does call for a few more ingredients than your average blended creation, but it’s because it is a fall creation. Maybe we are trying to make the smoothie version of apple pie, and maybe we aren’t. We will leave it up to you to decide that. Leave a comment below to let us know what this smoothie reminds you of. If it doesn’t remind of you of a signature fall dessert, we can only hope that it impresses your taste buds. That is the goal with every recipe we post!

It’s not every day that you get a smoothie recipe that really fills you up in the morning. The almond butter, hemp seeds, and chia seeds provide an assortment of nutritious, including omega-3 fatty acids, fiber, protein, magnesium, and more. All of these nutrients help to keep you full until lunch time, so there won’t be unnecessary or unhealthy snacking.

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While these energy balls may not be grandma’s apple pie, they sure taste delicious! It’s as if someone concentrated the best flavor combinations of apple pie into this healthy mixture. You know what sets this recipe apart from the next? It’s the hint of lemon zest. That bright, zesty flavor somehow ties everything together. You have the classic cinnamon flavor, but that lemon zest brings this recipe home.

These energy balls are the perfect snacks during your cleanse. We actually recommend that people consume them between meals, or before and after exercise. They contain healthy proteins and fats that help fuel the body. Additionally, the high fiber content aids with optimal digestion, and it helps to keep you feeling full. This is highly important when you eat a raw vegan diet. A filling snack is one of the keys to cleansing success, so snack away with this recipe.

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This is a filling breakfast that will help you power through those groggy mornings while cleansing!

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Chia pudding is both an energizing snack and a filling breakfast. Not only is it delicious, but it’s one of those recipes that you can customize to get specific flavors. Such is the case for this apple pie chia pudding, which is honestly the perfect breakfast for fall.

Chia seeds are nutrient superstars that contain beneficial antioxidants, omega-3 fatty acids, soluble fiber, vitamin C, and protein. They also contain iron, calcium, and anti-aging benefits. Load up on these nutrients by indulging in this sweet treat that you can enjoy guilt-free.

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There are some days when you just feel like devouring an entire pie by yourself. Well, from a nutritional standpoint, that isn’t the best idea. That doesn’t mean you have to deny yourself a sweet treat, though. Consider downsizing that pie to a small tart, and make the pie with raw vegan ingredients. That sugar bomb of an apple pie is now a healthier version that you can enjoy guilt-free.

For this recipe, you can use four small pie tart ramekins, or you can use a muffin pan for super mini apple pies. Whichever option you choose is totally fine!

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Often times, you want to indulge in sweet desserts, but you don’t want the excess sugars, carbs, and calories. So what do you do when your sweet tooth demands apple pie? Well, you make these apple pie energy bites! Made from dates, dried apples, pecans, nutmeg, agave, and cinnamon, these bites provide protein, healthy fats, and lots of fiber. Whenever you feel hungry between meals, eat two of these and you’ll be energized, satiated, and ready to go!

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This is a filling breakfast that will help you power through those groggy mornings. The chia seeds and almond butter contain lots of plant-based protein, while the the apple provides a healthy dose of fiber.

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