As summer gives way to fall, apples and pears are at their seasonal best. Crisp, naturally sweet, and easy to enjoy, these fruits are more than just a tasty snack. They’re also packed with fiber, vitamins, minerals, and plant compounds that can support your health as you age.
Even better, apples and pears are incredibly versatile. Enjoy them on their own, add them to a salad, pair them with a healthy protein for a main course, or bake them into a simple dessert.
Here’s why these seasonal favorites deserve a place on your plate this September.
The Health Benefits of Apples and Pears
Both apples and pears provide important nutrients while being naturally low in calories and containing no added sugar when eaten fresh. They’re also a good source of dietary fiber, which is especially important for healthy aging.
1. They’re a Good Source of Fiber
One of the biggest nutritional benefits of apples and pears is their fiber content.
Fiber helps support healthy digestion and can help you feel full longer after eating. A diet that includes plenty of fiber-rich foods may also support healthy cholesterol and blood sugar levels.
For the most fiber, eat apples and pears with their skin after washing them thoroughly.
2. They Provide Important Nutrients
Apples and pears contain a variety of vitamins, minerals, and antioxidants.
Apples provide vitamin C and plant compounds called polyphenols.
Pears provide vitamin C, potassium, and other beneficial plant compounds.
Eating a variety of fruits and vegetables is an easy way to get a wide range of nutrients your body needs.
3. They Support Heart-Healthy Eating
Apples and pears can be part of a heart-healthy eating pattern. Their fiber and potassium, along with other plant nutrients, make them a nutritious addition to meals and snacks.
Try pairing sliced fruit with other heart-healthy foods such as nuts, seeds, whole grains, vegetables, fish, or lean proteins.
4. They’re Naturally Sweet
If you’re looking for a way to satisfy a sweet tooth without reaching for a dessert, an apple or pear can be a simple choice.
Their natural sweetness makes them easy to add to oatmeal, yogurt, salads, or whole-grain toast. You can also bake them with cinnamon for a warm treat without needing much added sugar.
5. They Make Healthy Eating Easy
One of the best things about apples and pears is how convenient they are. They require little preparation and travel well, making them an easy snack to keep on hand.
For a balanced snack, pair an apple or pear with a source of protein or healthy fat, such as:
- A small handful of almonds or walnuts
- Natural peanut or almond butter
- Greek yogurt
- Cottage cheese
- A small serving of cheese
Combining fruit with protein or healthy fat can make your snack more satisfying.
From Snack to Main Course: How to Enjoy Apples and Pears
You don’t have to limit apples and pears to snack time. Their sweet, slightly tart flavors work surprisingly well in savory dishes, too.
Keep It Simple: A Grab-and-Go Snack
Slice an apple or pear and pair it with nut butter, cheese, or a handful of nuts.
For an extra crunch, sprinkle apple slices with cinnamon. Pears are delicious with walnuts or a small amount of soft cheese.
Add Them to a Salad
Apples and pears can turn an ordinary salad into something special.
Try combining:
- Mixed greens
- Sliced apples or pears
- Walnuts or pecans
- A small amount of goat or feta cheese
- Dried cranberries
- A simple vinaigrette
For added protein, top your salad with grilled chicken or salmon.
Add Them to Breakfast
Chopped apples or pears are an easy addition to oatmeal, overnight oats, Greek yogurt, or whole-grain cereal.
Try warming diced apples with cinnamon and adding them to oatmeal instead of brown sugar.
Make Them Part of the Main Course
Fruit can also add flavor and moisture to savory meals. Apples pair especially well with chicken, pork, and turkey, while pears can complement salmon, chicken, and hearty grain dishes.
Try sautéing sliced apples or pears with onions and a little cinnamon or fresh herbs. Serve alongside your favorite lean protein and roasted vegetables for an easy fall-inspired meal.
An Easy Apple and Pear Recipe
Cinnamon Apple & Pear Oatmeal
This simple recipe makes a warm, satisfying breakfast and is an easy way to add more fruit and fiber to your day.
Ingredients:
- ½ apple, diced
- ½ pear, diced
- ½ cup old-fashioned oats
- 1 cup low-fat or unsweetened milk
- ½ teaspoon cinnamon
- 1 tablespoon chopped walnuts
- Optional: 1 teaspoon honey
Directions:
- Add oats, milk, diced apple, diced pear, and cinnamon to a small saucepan.
- Bring to a gentle simmer and cook for about 5 minutes, stirring occasionally, until the oats are creamy and the fruit is tender.
- Spoon into a bowl and top with walnuts.
- Add a small drizzle of honey if desired.
Easy tip: You can prepare the oatmeal ahead of time and refrigerate individual portions for a quick breakfast during the week.
Choosing and Storing Apples and Pears
When shopping, look for apples and pears that are free of major bruises or soft spots. Apples generally stay fresh for several weeks when refrigerated.
Pears are often picked before they are fully ripe. If your pear is still firm, leave it at room temperature until it gives slightly when you gently press near the stem. Once ripe, move it to the refrigerator to help it last longer.
There are many varieties to choose from, so try a few to find your favorites. Some are crisp and tart, while others are softer and sweeter.
Make the Most of September's Seasonal Produce
September is a great time to enjoy apples and pears in new ways. Keep them on hand for an easy snack, add them to salads, mix them into breakfast, or use them to bring a touch of sweetness to a savory meal.
Eating well doesn't have to mean complicated recipes or major changes. Sometimes, it's as simple as choosing fresh, nutritious foods and finding easy ways to enjoy them.
So this September, pick up a few apples and pears and see how many ways you can add them to your table.
