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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If you are new to our recipe section, please allow us to introduce you to the culinary marvel that is raw zucchini noodles. Commonly known as zoodles, zucchini noodles are a great low-carb pasta alternative that are easily digestible and friendly to your waistline. They are vibrantly green and curly beyond belief. One could say that they are a refreshing canvas for almost any pasta sauce. But we aren’t about to throw some processed, sodium-rich jarred sauce on these health bombs! These raw, nutrient-dense zucchini noodles call for a homemade arugula pesto!

The real talk star of the show is the raw vegan arugula pesto. This is not your average Italian grandmother’s pesto. No offense to all the nonnas out there, but we can’t be using the classic pesto recipe because it contains cheese. We hope this raw vegan, zesty, herbaceous, and peppery pesto is just as bold and flavorful as the classic pesto you know and love. Not only does arugula offer a peppery flavor, but it also provides lots of magnesium, potassium, iron, fiber, vitamin C, and vitamin K.

Now, pine nuts, especially raw pine nuts, can be a little pricey. If you do not have pine nuts, you can use raw cashews instead. The flavor will be slightly different, but not too much to really notice a vast difference. Add in the lemon zest and juice, garlic, sea salt, and rich olive oil and this pesto becomes exactly what you want it to be: delicious, luscious, and creamy. Toss the zoodles and slightly sweet and bright cherry tomatoes in the pesto to create a nutritionally dense raw entree that is full of flavor.

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The great thing about making a salad for a meal is that it doesn’t require too much effort or time. As long as you have about 10 to 15 minutes to prep ingredients and toss them in a bowl, you can make a salad. It can serve as your main course or you can enjoy it as a side dish. The choice is yours, but a salad is always a quick and easy meal to enjoy while you are cleansing. The key is to use different ingredients and dressings, so that you keep your taste buds interested in raw foods.

This salad contains two different citrus fruits: orange and grapefruit. If you are opposed to grapefruit for whatever reason, you can omit it and just replace it with more orange or even blood orange, provided you can find that variety. You can also use tangerines or mandarins, depending on your preference. Similarly, you can use fresh lemon juice if you do not have limes on hand. With all of the citrus in the dressing, you don’t have to worry about the small amount of freshly diced jalapeño. Both the citrus and creamy avocado tame the spice, but you still get to enjoy that subtle kick.

Ideally, use fresh tarragon to get the best flavor. Tarragon is a leafy green herb that is very aromatic, and it goes great in salad dressings or marinades with fresh citrus. It exhibits a mild licorice flavor, but it is less intense than star anise. It is common in many French dishes because it can elevate a dish. In fact, some French chefs refer to it as “the king of herbs,” but just remember that a little goes a long way. That subtle licorice flavor also pairs nicely with the peppery arugula.

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Salads aren’t the same as ice cream, but plenty of people eat them on a regular basis. In fact, a recent poll of 2,000 U.S. adults reported that 62% of the people eat salads four times per week. If that is the case, how do you explain the staggering rates of obesity in America? Well, the unfortunate reality is that people may be sabotaging their salads without knowing it. 

A salad should be a large bowl of fresh, raw vegetables and leafy greens. You can also add fresh fruit, legumes, sprouts, quinoa, and nuts and seeds to enhance your salads. These ingredients make for a terrific, healthy salad, but it’s very easy to go astray and detract from a salad’s health benefits. Drowning your salad in store bought dressing, overdoing the carbs, and forgetting about healthy protein, among other missteps, can turn a nutritious bowl into a caloric nightmare. 

Whether you order out or make your own, be mindful of the following ways you may be sabotaging your salad. 

Drowning It In Dressing

Here’s the thing about dressings…they can be healthy, especially if you make them yourself. Ideally, you want a dressing that is not too light, but not too heavy, either. The dressing can drastically increase the calories of your salad because most store bought dressings contain excess fat, dairy products, sodium, and processed ingredients. You don’t want your salad to turn into a 2,000-calorie meal. Balsamic, apple cider, and red wine vinegars are all great to mix with olive oil, avocado oil, or grape seed oil. Choose your favorite seasonings and get after it! Be sure to comb through our salads and dressings section here for inspiration.

Going Crazy With The Croutons

Croutons, quite simply, are very high in saturated fat, sodium, and refined carbohydrates. According to the U.S. Department of Agriculture (USDA), just a half-ounce of croutons contains 99 milligrams (mg) of sodium and 10 grams (g) of carbs. While there are healthier versions of croutons, most of the available choices are unhealthy. Rather than cover your salad in processed bread cubes, add a satisfying crunch to your salad with nuts or seeds, chickpeas, kale chips, or dried seaweed. 

Using Light Greens

We aren’t talking about weight, we’re talking about color. A lot of people use iceberg lettuce, which isn’t the unhealthiest thing you can eat, but it pales in comparison to darker leafy greens like spinach, kale, romaine lettuce, and arugula. For example, one cup of spinach provides 30 mg of calcium and .8 mg of iron, whereas a cup of iceberg lettuce only offers 10.3 mg of calcium and .2 mg of iron. Dark leafy greens are naturally rich in fiber, antioxidants, vitamins, and minerals. Many reports and studies confirm that these greens contain health properties that can help combat heart disease, high blood pressure, diabetes, and can improve gut health. Consider abandoning the lighter leaves and focus on darker, richer greens. Plus, using different greens helps change up your salad, which works to keep your taste buds interested.

Forgetting Protein

If a salad is going to be your meal, you need to make it substantial. While you can have a large bowl of different fruits and vegetables, you may want to include additional sources of protein. A salad doesn’t have to be a wimpy afterthought! When people hear the word “protein,” they tend to associate it with poultry, meat, chicken, fish, or eggs. If you don’t want to include animal products, there are many vegan protein sources to choose from. Nuts, seeds, legumes, and whole grains all offer protein and other nutrients that help increase feelings of fullness. Don’t be afraid to put nuts or avocado in your salad because you think it will increase the calories too much. All those store bought dressings and croutons do the exact same thing in a much unhealthier way. 

Packaged Dressings

Store bought and packaged salad dressings, which can come in bagged salads, are very convenient, but they contain a lot of problematic ingredients. These dressings can contain high amounts of sodium, saturated fat, and artificial additives. Additionally, these dressings can be sneaky sources of added sugars. Some store bought dressings use low-quality oils that aren’t as healthy as olive oil or avocado oil. Soybean oil, which is the common oil in store bought dressings, was linked to an increased risk of heart disease in a 2018 study. Olive oil, on the other hand, works to encourage healthier heart function.

Your Salad Is Boring

If you eat the same salad every single time, you will tire of it quickly. Not only is mixing up your ingredients a great way to get a diverse mix of nutrients, but it also changes up the flavors. A salad of kale, pistachios, apples, blueberries, and sunflower seeds is much different than a salad of arugula, pears, and dried figs. If you enjoy a certain leafy green or a few specific ingredients, you can carry them over from salad to salad. Bell peppers, nuts, dried fruit, and in season produce can take your salads to the next level. And don’t forget about different herbs!

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When you pass by blood oranges in the grocery store during the winter, it is very difficult to resist them. They exhibit a vibrant ruby flesh and a surprisingly sweet flavor. Many food manufacturers use them to flavor everything from sparking water and beer to salad dressings. This recipe uses the blood orange in two ways: freshly sliced in the salad and whisked into an oil-free vinaigrette.

The peppery arugula and mild spinach are the perfect backdrop for the zesty citrus slices that go into the salad. Plus, the creamy avocado not only provides another layer of texture, but also a lot of omega-3 fatty acids, magnesium, and potassium. When you slice the avocado, try your best to slice them thinly lengthwise, as opposed to cubing them. The long slivers of avocado are perfect when you stab your salad, because you get a sliver of avocado with a slice of orange and greens. That is the perfect bite!

What makes this winter blood orange salad healthy? Can we say everything? Because that is the real truth. Blood oranges are particularly rich in vitamins A & C, which work to encourage healthy immune function and improve the appearance of your skin. The omega-3s in avocados may regulate blood sugar, blood pressure, and reduce the risk of heart disease. Finally, the greens are naturally rich in iron, magnesium, folate, and vitamin K, making this salad a true nutrient-dense recipe!

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Biting into a ripe, juicy peach may be one of the best parts of summer. Peaches and other stone fruit like nectarines, cherries, plums, and apricots are some of summer’s tastiest fruits. Not only do they offer both sweet and tart flavor profiles, but they also exhibit impressive nutritional profiles. In the case of peaches, they offer lots of vitamin A, potassium, vitamin C, and soluble and insoluble fiber. The plant-based polyphenols and prebiotics in peaches may also be responsible for decreasing inflammation in the body.

Because peaches have a sweeter flavor profile, it’s wise to use a salad green that is very assertive. Arugula is very peppery and slightly on the bitter side, which complements the sun-ripened peaches. There is also the textural combination that makes this duo a great match. Arugula is light and crunchy, while peaches tend to be a little on the softer side. Let it be known that you should not add overripe, mushy peaches to your salad. You want peaches that are slightly firm so that they don’t turn into mush when you toss the ingredients with the dressing.

In addition to peaches and arugula, this salad contains pistachios and basil, which offer both great flavor and texture. The signature crunch and nuttiness of the pistachios is unforgettable, especially when dressed with the lemon-forward dressing. The natural saltiness from the pistachio pairs well with the acidic lemon. And there isn’t a duo that is more classic than arugula and lemon, so please enjoy this salad!

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When it comes to making your own dressings, you typically have a limited window to use them. If using a lot of fresh ingredients like cashews, herbs, or vegetables, you may only have three to five days to consume the dressing. For this dressing, you can make it a week ahead of time if you want. As long as you store it in an airtight container or jar in the fridge, it will stay fresh.

Although you cannot prep your salad a week before you want to eat it, you can prep this salad two days before. The only thing to keep in mind is that you may want to toss the apple slices with a mixture of fresh lemon juice and water to prevent browning. Arugula holds up very well, but make sure to place a damp paper towel over the salad before covering the lid. That will keep your salad as crisp and fresh as possible.

Arugula has a naturally peppery flavor, which creates a beautiful flavor combination with the sweetness from the apples. The nutty crunch from the walnuts add texture and another dimension of flavor. The vinaigrette is tangy yet sweet because of the addition of agave. If you prefer your dressing to be more tart, add the juice from half of a lemon. That’ll really add some zest to apple arugula salad.

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When you finish a cleanse, it is paramount for you to provide your body with nutrient-dense food. You don’t need to continue the raw vegan diet, but you should still include raw fruits and vegetables in your daily regimen.

Now, a lot of people enjoy bread as a breakfast staple. It’s okay to indulge every now and again, and it should be sprouted whole grain bread whenever you eat it. Rather than lathering the toast with fattening butter or cream cheese, make it a healthier, more filling meal by topping your toast with avocado.

In this recipe, we’ve taken it up a notch by topping the toast with avocado, arugula, and tomatoes. It’s perfect for breakfast, brunch, lunch or dinner. Some people enjoy paying $17 for this breakfast item at restaurants, but it’ll cost you far less than that to buy the ingredients to make avocado toast for days!

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Cara Cara oranges are commonly cut up for kids as a snack because they don’t contain any seeds and they are one of the sweeter oranges. This inherent sweetness makes the Cara Cara orange the perfect compliment to the peppery arugula. We must also mention that Cara Caras are rich in vitamins A & C, lycopene, fiber, and folate.

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Sometimes, you need to get creative with your sauces. There’s no fun in whipping up the same old batch of pesto. Arugula is one of the best pesto bases because it is peppery, which beautifully complements the zesty lime flavor.

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