October: National Apple Month

October 1, 2022
| Created by Melanie Taylor, MS, RDN, CD

This blog was written by Dietetic Intern Emily Tew.

Applesauce, apple pie, apple cider, caramel applesso many of our favorite fall moments involve apples. October is the perfect time to take advantage of them because they are in season, nutritionally rich, and pair perfectly with all our favorite scents and spices. Not only that…did you know that October is National Apple Month? It’s time to celebrate!

What makes apples so great?

Apples are packed with vitamins, minerals, fiber, and polyphenols, which aid in digestion, cardiovascular functions, gut health, inflammation, blood pressure, and more.

Here at Harmons, you can count on a wide variety of fresh, crispy apples. Each type varies slightly in nutrientsfor example green apples which are more tart have a bit less natural sugarbut usually not enough to make a huge difference. It’s more important to find the kind you love and will enjoy eating.

Below are ideas of ways to “spice up” your apple recipe repertoire this fall!

apple pie smoothie

Nothing says “fall” quite like apple pie, and this smoothie is a healthier option to still get your fix. It is delicious and nutritious, packed with fiber, calcium, protein, and other nutrients to jump start your day.


These muffins are great for any time, especially in this fall season! A fun hack you can try is to save some of the batter to make mug muffins in the microwavejust put a few spoonfuls in the mug and microwave for about 60 seconds. This can be a great quick breakfast option!

A perfect mix of all the tastiest ingredients. This is one of our favorites!

This salsa brings in sweet, tangy, and savory flavors all in one. It is yummy as chips and salsa, a topping on pork tenderloin, or a cinnamon tortilla.

apples and cheese

Combine Harmons’ ‘Apple Walnut Smoked’ cheese with apple slices. Try with a sweeter apple like Honeycrisp or Fuji to balance the flavor. A perfect snack!

You know what they say, “an apple a day keeps the doctor (or dietitian) away.”

Want to learn more? Check out our previous blog post, Fall in Love with Apples, or contact us at dietitian@harmonsgrocery.com.