b’vive.

Celebrating National Apple Month

If you’ve been around for a while, you know I grew up with a mom who believed your body is a temple — and she lived it every day.

One of her favorite sayings: “Security is an apple in your purse.”

October is National Apple Month — a season when apples are everywhere. We’re picking them, baking them, drinking them. So, what better time to celebrate this portable little power house of nutrition?

Consider this my Ode to Apples.
Not a poem, but more like a love letter in snack form.

Security is an apple in your purse.

I didn’t fully understand this as a kid. But as a professional woman, mom and health coach, it lands with a different punch.

An apple is not just fruit. It’s insurance against hanger. Against gas-station snacks. Against that midafternoon slump when you’re one bag of chips away from regret.

Let’s break down the wisdom of this statement. We’ll start with the nutritional benefits.

Apples make a great snack in general because they are:

High in fiber

Fiber is a key component of good nutrition. More specifically, apples offer soluble fiber and pectin, which is especially beneficial for good gut health.

A great vehicle for protein

Protein is everyone’s favorite macronutrient these days.

High in antioxidants

Apples provide polyphenols, which have been linked to lower blood pressure.

Apples are basically p*fafulous.

I break down the origin of this word and explain how to make sure you are eating a nutritious and delicious meal or snack in this article.

So versatile

Just bite into one for that satisfying crunch, slice it up to make it easier to eat, dice it up and add it to soups, salads and desserts. I’ll share some of my favorite ways to eat apples later on.

An apple on your way.

My mom was ahead of her time (in many ways, but we’ll focus on the apples for now). She tossed an apple in her bag long before snacks came in convenient, portion-sized, prepackaged everything.

Today, we reach for what’s easy — a bar, a bag of chips, a handful of pretzels. But here’s the thing: the most convenient foods aren’t always the ones that serve us best.

Apples remind us it doesn’t have to be complicated. Grab, go, bite, crunch. Done.

If you are trying to lose weight or maintain a healthy weight, snacks on-the-go can be part of your nutritious and delicious diet. If they are the right snacks.

So, whether it’s an apple or your favorite portable fruit, I hope you will consider packing a healthy snack the next time you set out into the world. 

Snack like a pro.

Start with your favorite portable fruit.

Start with your favorite portable fruit. Add a little protein to the mix and you’ve got yourself a balanced snack that’ll carry you through.

Here are a few of on-the-go options that you can mix and mix to your heart’s desire. Apples optional.

Bananas

They are quite sensitive to travel, so don’t let them fall to the bottom of your bag.

Oranges

More specifically, clementines. No prep needed, but you may want to have a wet wipe or a way to wash your hands after because they can be a bit messy.

Grapes

These do require a bit more prep work to wash and dry them, but I like to do that when I first get home from the grocery store. I think grapes taste great at room temperature, so they’ re great for a snack while running errands. If you have a longer day ahead of you, frozen grapes make a nice treat.

Blueberries

I also love my blueberries at room temperature, but I find that these work best if I know I can eat them within a few hours.

A serving of fruit can be just what you need to pick you up between errands or at the end of a long day, but you can also use snack time to get in a bit more protein.

Bring some protein with you.

Snack time is a great time to get a little extra protein in. Plus, the protein will help you to feel more satisfied for longer.

Nuts

I like almonds, cashews or pistachios. Just remember, a snack serving is only 1 tbsp.

Beef or fish jerky.

Be sure to read labels and look for the ones with low or no sugar.

Protein bar.

Again read labels. RxBars and Lara Bars are among the cleaner options.

Protein balls.

Dangerous because they are so delicious, but they can also pack a lot of nutritional punch, especially if you mix in some healthy seeds like hemp, chia and flax, which you’ll find in my Power Seed Blend.

Beans.

Not a can of beans, that would be weird and very messy. There are lots of “beans to go” options now that make a high protein portable snack, or you can roast them on your own.

Most of these protein options, while providing the protein your body needs, are missing another key element that helps us to feel satisfied. And that’s water. Luckily, apples and other fresh fruits are mostly water, which will help your body more quickly feel satiated.

Wrapping up this ode.

So, here’s how I’ll be enjoying my apples this season:

• With peanut butter (a sprinkle of my Power Seed Blend, a drizzle of honey and a pinch of sea salt. Holy deliciousness).
• Sliced on a charcuterie board, brightened with a splash of orange juice to keep them crisp and golden.
• Blended into butternut squash soup, a cozy, unexpected twist.
• Tossed into a spinach salad with goat cheese, pecans and a honey mustard vinaigrette that tastes like fall in a bowl.

However you slice it (literally), an apple really can be security, nourishment, and a moment of simple pleasure. All in one bite.

For the salad:

Baby spinach (or arugula or kale, you do you boo boo).

Apple – I like granny smith or pink lady for a salad because they are usually super crisp and a bit tart, which balances nice with the sweetness of the dressing.

Cheese of choice – Goat cheese is my go to, this is also great with a shaved parmesan or a sharp white cheddar. If you’re dairy free, add diced avocado sprinkled with sea salt for that bit of creaminess.

Pecans – Throw them in raw or add extra deliciousness by making a quick batch of candied pecans. Toast the nuts over medium low heat in a nonstick skillet, add maple syrup and spices (like cinnamon, cayenne and sea salt). Stir gently about 3-4 minutes until fragrant. Let the nuts cool on parchment and try not to eat them all.

For the extra*

Fresh herbs – Really amp up the flavor and antioxidants with some fresh herbs like flat leaf parsley or basil.

Pomegranate seeds – Add an extra pop of color and flavor.

Making the dressing

This is where the magic happens. I like to make a batch of this at the beginning of the week and keep it in the refrigerator.

Ingredients

¼ cup apple cider vinegar

⅓ cup olive oil

2 tbsp brown mustard or whole grain mustard

1-2 tbsp honey

¼ tsp sea salt

Fresh black pepper taste (½ to ¼ tsp)

1 sliced shallot or crushed red pepper for a little heat

Combine the vinegar, mustard, honey sea salt and pepper. Stir in the olive oil. Once combined, drop in the shallots and let them hang out in the dressing until you are ready to serve. The shallots will infuse the dressing with a bit of that oniony garlic flavor and the vinegar mellows them out a bit. Then, you can enjoy the shallots on your salad or discard if you’re not into shallots.

This salad pairs great with grilled chicken or your favorite fish and warm sourdough.

Be well, my lovelies.

Margaret Faintich

b’vive