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What’s in Season?

Apple season begins in August in North Carolina.  As a dietitian, I try to taste new foods all the time, but as I looked into apple information I realized there are plenty of varieties I have never had before!  Have you had a braeburn, jonagold, or a honeycrisp apple?  I bet we all have some apples we have yet to try!

availability chart 2016.cdr

Below are 4 fun facts about apples from the University of Illinois Extension (http://extension.illinois.edu/apples/facts.cfm):

  • 100 varieties of apples are grown commercially in the United States in 36 states. However, apples do grow in all 50 states.
  • Don’t peel your apple. Two-thirds of the fiber and lots of antioxidants are found in the peel.
  • In 2005, United States consumers ate an average of 46.1 pounds of fresh apples and processed apple products.
  • The apple variety ‘Red Delicious’ is the most widely grown in the United States with 62 million bushels harvested in 2005.

A large apple is about 130 calories and is a high source of dietary fiber (http://www.fruitsandveggiesmorematters.org/apple-nutrition-selection-storage)!  Apples can be a great snack because they are easy to carry in a bag.  They can be sliced and dipped into peanut butter or low fat vanilla yogurt for a tasty treat!  If you are looking to incorporate apples into a meal, try this recipe from Food Network (http://www.foodnetwork.com/recipes/food-network-kitchen/ham-swiss-and-apple-wraps-recipe-2119781):

Ham, Swiss and Apple Wraps

Yield: 4 servings

ham swiss and apple wrap


  • 1/2 red onion, thinly sliced
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons chopped fresh dill or parsley
  • 2 tablespoons honey mustard
  • Kosher salt and freshly ground pepper
  • 1 1/2 tablespoons extra-virgin olive oil
  • 4 ounces sliced lean ham (preferably low-sodium), torn into bite-size pieces
  • 3 ounces sliced Swiss cheese, cut into strips
  • 1 romaine lettuce heart, torn into bite-size pieces
  • 1 apple, thinly sliced
  • 4 whole-wheat wraps or tortillas
  • 3 cups strawberries, halved


Soak the red onion in a bowl of ice water, 10 minutes. Drain the onion and squeeze dry.

Whisk the yogurt, dill, honey mustard, and salt and pepper to taste in a large bowl. Slowly drizzle in the olive oil and 1 tablespoon water, whisking until combined. Add the onion, ham, cheese, lettuce and apple and toss to coat. Pile the ham mixture in the middle of each wrap. Fold in the sides, then roll up the wraps. Cut in half and serve with the strawberries.

Kaitlin Slone, RDN, LDN