Submitted Photo An apple has about 100 calories. (Pixabay photo)

Are there any apples on our tree this year?” my older daughter recently asked.

“There are lots of ripe apples high in the tree,” my husband responded.

I thought about past autumns when she and our other two kids used an apple picker to harvest apples from our Haralson tree. Our excited dachshunds attempted to nab the ones that hit the grass.

One year, we attempted to make perfect apple pies with various types of crust recipes. The flakiest crust came from old-fashioned lard. Yes, you read that correctly.

We used an apple peeler-corer-slicer device to prepare the slices. My daughter always enjoyed any type of garden or kitchen tool. I’d buy them to keep her interested in helping me.

We needed to start freezing the extra pies.

“You can have as many apples as you’d like,” I responded after my wave of nostalgia subsided.

Apples are a frequent symbol of good nutrition. Apple pies are not the healthiest food, but a slice certainly is a delicious occasional treat.

We have more than 2,500 cultivars of apple trees in the U.S., and they vary in their skin color, texture and flavor. Some are better for eating fresh, while others are more suited to sauces or pies.

But do apples really keep the doctor away? No food, by itself, is a miracle, but apples certainly contain several health-promoting components.

Apples contain soluble fiber (pectin) that may lower our blood cholesterol. Apples also contain antioxidant components that may help fight cancer, and these natural components may help keep our lungs healthy.

Eating more apples can also help with weight management and diabetes management.

In one study, 40 women ages 30 to 50 (all overweight, all with high blood cholesterol) participated in the study for six weeks, and 35 women participated for 12 weeks. The participants were provided a diet that included three apples or pears per day or an oat cookie with added fruit fiber.

The diets were energy-controlled so they would lose weight. The researchers reported that their weight decreased and blood glucose decreased significantly among the women who ate fruit, but not among those who ate the oat cookies.

If you are hungry for a crisp, juicy apple, look for fruit with shiny, smooth skin and the typical color of that variety. Avoid fruit with bruises or punctures, or at minimum, cut away those parts.

A 3-inch apple has about 100 calories and 4.4 grams of fiber, and it contains potassium, vitamin C and other nutrients. Apples have very little fat and almost no sodium.

Before eating or preparing apples, be sure to rinse them thoroughly under cool, running water. For longer-term storage, keep apples in a higher humidity section of your refrigerator in a plastic bag to avoid their absorption of flavors from other foods.

Apples can be frozen, canned, dried or made into jams, jellies and relishes. Apple muffins, pancakes, salads and crisps are a welcome treat at this time of the year. Try making apple nachos by drizzling apple slices with a mixture of peanut butter and honey warmed in a microwave oven.

Try making apple fruit leather, which is perfect for snacks, or apple butter, which is delicious on whole-wheat toast or English muffins.

Slow Cooker Applesauce

4 large apples

Juice from 1 lemon (about 4 Tbsp.)

½ tsp. cinnamon

1 Tbsp. brown sugar

¼ c. water

Rinse, peel and core apples; cut into quarters. Add apples, lemon juice, cinnamon, brown sugar and water to a slow cooker; stir. Cover and cook on low 4 to 6 hours, until apples are very tender. Mash with the back of a fork or potato masher.

Makes four servings. Each serving has 130 calories, 0 g fat, 1 g protein, 35 g carbohydrate, 6 g fiber and 0 mg sodium.

Apple Kuchen Bars

Crust:

7/8 cup canola oil (1 cup – 2 tablespoons)

1 cup sugar

2 eggs

2 cups flour

1 teaspoon baking powder

¼ teaspoon salt

Filling:

1½ cups half and half

1 cup sugar

3 eggs

Cinnamon (sprinkle on top after baking, optional)

5 fresh apples, peeled and thinly sliced

Beat crust ingredients well with mixer. Put in greased jelly roll pan. Put a layer of fresh sliced apples on the dough layer and then the filling. Bake at 350 degrees for approximately 45 minutes until custard is set and crust is brown. Allow time to cool before serving. Store leftovers in refrigerator.

Per Serving: 190 calories, 8 g fat, 2 g protein, 26 g carbohydrate, 1 g fiber and 40 mg sodium.

Apple Crisp for One

1 large Granny Smith apple

1 tsp. lemon juice

2 Tbsp. brown sugar

2 Tbsp. quick oats

1½ Tbsp. flour

¼ tsp. cinnamon

1 Tbsp. butter

Optional toppings (ice cream, whipped topping)

Rinse, peel and thinly slice apple, place in microwave-safe dish (ramekin, bowl, etc.) and toss with lemon juice. In a separate bowl, combine the remaining ingredients, using a fork to cut in the butter for the crumb topping. Place the crumb topping on the apple slices. Microwave the mixture for 60 to 90 seconds until apples are tender. Serve plain or with a scoop of vanilla ice cream or whipped topping.

Makes one serving. Each serving has 370 calories, 13 g fat, 3 g protein, 66 g carbohydrate, 6 g fiber and 0 mg sodium.

Baked Apples

½ c. sugar

2 Tbsp. all-purpose flour

1½ tsp. ground cinnamon

6 medium-sized apples

2 Tbsp. melted margarine or butter

Cup chopped walnuts (optional)

Heat oven to 350 F. In a pie plate or shallow dish, combine sugar, flour and cinnamon, mixing well. Partially core apples, leaving bottom end of apple cores in place. Dip apples in melted margarine or butter, then roll in sugar mixture. Place coated apples in shallow baking dish. Combine walnuts, if desired, and the remaining margarine and sugar mixture; spoon into centers of apples. Add water to just cover bottom of baking dish. Bake 45 minutes or until apples are tender.

Makes six servings. Each serving has 198 calories, 8.3 g fat, 34 g carbohydrate, 4 g fiber and 32 mg sodium.