They’re tart and sometimes sweet. Red, green, and sometimes yellow. When you think of the fall season, what is the one fruit that comes to mind? Apples, of course! This month, apples are in abundance, so take advantage of trying some of the approximately 7,500 varieties available worldwide, such as Granny Smith, McIntosh, Fuji, and Red Delicious. Apples provide respectable amounts of fiber, some vitamin C, and potassium. They are also a good source of quercetin, a flavonoid that may help protect against heart disease. Below are a few tips for buying, storing, and enjoying apples, which are a great, crunchy snack beginning on Phase 2.

Buying apples: The skin of an apple is not always a good indication of its quality, so try to shop for apples by touch instead of appearance. Avoid wrinkled, bruised, or soft apples. Remember that each apple has a distinct flavor; some are better for baking, some for snacking. If you're not familiar with the different varieties, ask your grocer for recommendations.

Storing apples: Apples can be kept in the refrigerator for up to three months. They should be kept in a plastic bag with holes for ventilation. Check them frequently and remove the ones that are bruised or brown. One bad apple can spoil the rest. If you keep your apples in the refrigerator, try to keep them away from strong-smelling foods such as onions, as they will absorb the odor. If you keep your apples out of the refrigerator, put them in a cool, dry place and eat them as soon as possible.

Enjoying apples: Always clean the skins thoroughly before eating. Washing will remove dirt and pesticides. (If you prefer to remove the wax coating, however, you should probably use a produce cleaner.) Don't cut an apple until just before you're ready to eat it: Once cut, apples turn brown through oxidation after just a few minutes of exposure to the air. You can prevent this by dipping the slices into a bowl containing one part lemon juice to three parts water. Apples can be enjoyed as a filling snack (with two tablespoons of natural peanut butter), mixed into salads, or baked for a healthy dessert.

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