The apple harvest has arrived! You know it’s truly fall when the Noble Orchards booth is back at the market. The first of the harvest includes Newtown Pippen, Granny Smith, Red Delicious, Jonathan, Golden Delicious, and Rome apples. Each has a different color, flavor, and best way to be eaten. Some apples, like the Red and Golden Delicious varieties, make a great snack, while some apples, like Granny Smiths, are better baked into pies and pastries. Whatever your favorite way is for eating apples, you can get what you need at the Chico Certified Farmer’s Market!

They say an apple a day keeps the doctor away, but why? It all begins in 19th century Wales. The earliest recorded use of a similar phrase appeared in an 1866 edition of “Notes and Queries”, a British journal, in the form of an old Pembrokeshire proverb: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” The phrase evolved into its modern form by 1913, growing in popularity as health campaigns emphasized fruit and vegetable consumption to prevent illness. Apples became the star of this saying because of their abundance, affordability, and nutritional profile. They contain loads of fiber, vitamin C, and antioxidants – all contributing to overall health. This reinforces the idea that eating apples—and generally maintaining a nutritious diet—can help reduce the likelihood of medical visits.

Today, the phrase is a catchy way to promote the health benefits of apples, but it’s also a reminder that a balanced diet and preventive habits are key to good health. Just how healthy are apples? Check out the nutrition facts:

Nutritional Value of a Medium Apple (with skin)

• Calories: ~95 kcal
• Carbohydrates: 25 grams
  • Sugars: 19 grams (natural sugars like fructose)
  • Fiber: 4 grams (mostly insoluble, which aids digestion)
• Protein: 0.5 grams
• Fat: 0.3 grams

Vitamins and Minerals

• Vitamin C: 14% of the Daily Value (DV) – boosts immune health and skin health
• Potassium: 6% of the DV – supports heart health and nerve function
• Vitamin K: 5% of the DV – essential for blood clotting and bone health

Additional Nutrients

• Antioxidants: Apples contain flavonoids like quercetin, catechin, and chlorogenic acid, which may reduce inflammation and help protect cells.
• Water content: Apples are about 86% water, making them hydrating and low in calories.

The fiber, especially the pectin found in apple skins, helps support gut health, stabilizes blood sugar levels, and may even help lower cholesterol. Eat an apple today! Or, try out one of the apple recipes below.

Apple Cinnamon Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (or non-dairy milk)
• 1/2 cup diced apple
• 1 tbsp chia seeds
• 1/2 tsp cinnamon
• 1 tbsp maple syrup or honey (optional)

Instructions:

1. Combine all ingredients in a jar or bowl and stir well.
2. Cover and refrigerate overnight.
3. In the morning, stir and enjoy as is or add more fresh apple slices, nuts, or a drizzle of almond butter.

Apple & Cheddar Grilled Cheese

Ingredients:

• 1 apple (Honeycrisp or Gala), thinly sliced
• 4 slices of sourdough or whole-grain bread
• 4 oz cheddar cheese, sliced
• 1 tbsp butter

Instructions:

1. Heat a skillet over medium heat.
2. Place cheese and apple slices between two slices of bread.
3. Butter the outside of the bread and grill until golden brown, flipping halfway.

Savory Apple & Sage Pork Chops

Ingredients:

• 4 pork chops
• Salt and pepper
• 1 tbsp olive oil
• 2 apples, thinly sliced
• 1/2 onion, sliced
• 2 tbsp fresh sage, chopped
• 1/2 cup chicken broth
• 1 tbsp apple cider vinegar

Instructions:

1. Season pork chops with salt and pepper. In a skillet, heat olive oil over medium heat, and brown pork chops on both sides (4–5 minutes per side).
2. Remove chops and add apples, onion, and sage to the skillet, cooking until soft.
3. Add broth and apple cider vinegar, scraping up browned bits. Return chops to the pan and simmer for 5–10 minutes until cooked through.

Classic Apple Crisp

Ingredients:

• 4 cups sliced apples (Granny Smith or Honeycrisp)
• 1 tbsp lemon juice
• 1/2 cup sugar
• 1/2 cup brown sugar
• 3/4 cup rolled oats
• 3/4 cup all-purpose flour
• 1 tsp cinnamon
• 1/2 cup butter, softened

Instructions:

1. Preheat oven to 350°F (175°C).
2. Toss apple slices with lemon juice, sugar, and cinnamon. Place in a baking dish.
3. In a bowl, mix brown sugar, oats, flour, and butter until crumbly. Sprinkle over apples.
4. Bake for 35–40 minutes until apples are tender and topping is golden.