They’re tart and sometimes sweet. Red, green, and sometimes yellow. When you think of the fall season, what’s the one fruit that comes to mind? Apples, of course! This month, apples are in abundance, so take advantage of the bounty and try some of the approximately 7,500 varieties available worldwide, such as McIntosh, Fuji, Granny Smith, and Golden Delicious. Apples are a great source fiber (particularly when eaten with the skin) and they also contain some vitamin C and the flavonoid quercetin, which has antioxidant properties. Below are a few tips for buying, storing, and enjoying apples, which make a great crunchy snack or dessert beginning on Phase 2.

Buying and Storing Apples

The skin of an apple is not the only indication of its quality, so try to shop for apples by touch as well as appearance. Avoid wrinkled, bruised, or soft apples. Remember that each apple has a distinct flavor and texture; some are better for baking, some for snacking. If you're not familiar with the different varieties, ask the produce manager at your supermarket or the purveyor at your farmers’ market for recommendations.

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 any that are bruised or brown. One bad apple can spoil the rest. When storing 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.

Delicious Ways to Enjoy Apples

Always clean the skins thoroughly before eating. Washing will remove dirt and pesticides. (If you prefer to remove any 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.

Here are a few delicious ways to enjoy apples:

• Enjoy apples as a snack with 2 tablespoons of natural, no-sugar-added peanut butter.
• Add thin apple slices to cheese or turkey sandwiches.
• Create a red leaf, avocado, and apple salad with a Dijon vinaigrette.
• Prepare an apple salsa to serve with meat or poultry: combine diced tart apples with chile peppers, lime juice, cilantro, toasted walnuts, and ginger.
• Make your own applesauce using Pippin, McIntosh, Cortland, Fuji, Gala, or Gravenstein, for example.
• Bake apples for a healthy dessert.

See all South Beach Diet Tips