SCIENTIFIC NAME

Malus domestica

CLASSIFICATION

Fruit

SEASON

January, February, March, April, May, June, July, August, September, October, November, December

About

The doctor’s arch-nemesis, the apple, truly lives up to its reputation as a symbol of health. Packed full of anti-oxidants, research has shown that the apple may reduce the risks of some cancers. This crunchy, juicy fruit rewards the taste buds with a sweet, fresh, cleansing experience and can be used as a hero or support role in so many dishes, from apple pie, classic crumble to a Waldorf salad or juice.

Sweet, juicy, crunchy and refreshing the apple is available throughout the year.

Fresh apples should be crispy and crunchy in texture, with balanced sugar and acids and characteristic apple aroma and flavour.

Apples are harvested from February to July in WA. Royal Gala apples are picked early in February-March followed by mid season types such as Fuji, Golden Delicious, Granny Smith and Pink Lady™; late varieties such as Sundowner™ are harvested from May to July.

With cold air and controlled atmosphere (CA) storage, Western Australian grown apples are available for consumers throughout the year.

Below is a guide but to find out which apple varieties are eating best right now, ask your local Great Greengrocer.

Tips and Hints

Apple juice is the base of most vegetable and fruit juices.

Seasons Chart

Seasonal supply to the WA market.
Sources: PMA,ABS, DAFWA

Look for depth of colour and consistency, skin with sheen that is free from bruising (bruising indicated by yellow/brownish tinge) and where possible choose apples with stems (indicates freshness).

Apples, that have a “greasy” or waxy feel to the skin are generally over-ripe and best suited to cooking.

Apples are best stored in fruit and vegetable compartment or the coolest section of the refrigerator (below 5 degrees) for maximum longevity.

Place in refrigerator with care to ensure no bruising and wash just before using.

Most varieties can be held for approximately two weeks however some types including Granny Smith and Fuji can be stored for longer.

Tips and Hints
Smell for aroma
Store in coolest part of fridge

The apple is a cook’s delight due to its versatility. It can be eaten straight away or used in a multitude of recipes from salads to desserts.

Allow the fruit to warm to room temperature and wash when ready to prepare.

For use in salads or for cooking it is best to always cut down through the top of the apple and remove the pips and core. For quick stewing for apple sauce, pie or crumble filling, cut the halves into quarters and the quarters into eighths. To keep skin in tact when baking a whole apple, make slits through the skin to allow air to be released.

For use in salads toss the apple in lemon or lime juice to prevent fruit browning

Because of the apple’s firmness and texture it can be grated, sliced or cut in a variety of shapes. A mandolin is a great tool for creating apple “matchsticks” as is a traditional apple core, which removes the core while keeping the fruit whole.

Tips and Hints
Great partners of the apple:
Pork
Cinnamon, cloves and nutmeg
Dried fruit
Lemon rind

The apple is a cook’s delight due to its versatility. It can be eaten straight away or used in a multitude of recipes from salads to desserts.

Allow the fruit to warm to room temperature and wash when ready to prepare.

For use in salads or for cooking it is best to always cut down through the top of the apple and remove the pips and core. For quick stewing for apple sauce, pie or crumble filling, cut the halves into quarters and the quarters into eighths. To keep skin in tact when baking a whole apple, make slits through the skin to allow air to be released.

For use in salads toss the apple in lemon or lime juice to prevent fruit browning

Because of the apple’s firmness and texture it can be grated, sliced or cut in a variety of shapes. A mandolin is a great tool for creating apple “matchsticks” as is a traditional apple core, which removes the core while keeping the fruit whole.

Tips and Hints
Great partners of the apple:
Pork
Cinnamon, cloves and nutmeg
Dried fruit
Lemon rind

The old adage ‘An apple a day keeps the doctor away’ encapsulates the health benefit of apples. Packed full of anti-oxidants, research shows that the fruit and juice may reduce the risk of some cancers such as colon and prostate cancers.

Apple skin has high amounts of vitamin C and has antioxidant properties good for a healthy heart. Apples are low in calories and are a natural mouth freshener.
The fibre contained also reduces cholesterol by preventing reabsorption. The fruit is a good source of dietary fibre Vitamin C.

Nutritional Chart

APPLES Granny Smith Fuji  Red Delicious
Nutrient Value per 100 g Value per 100 g Value per 100 g
Proximates
Energy, including dietary fibre 206 kJ 245 kJ 236 kJ
Moisture 84.8 g 84.1 g 83.8 g
Protein 0.3 g 0.3 g 0.3 g
Nitrogen 0.05 g 0.05 g 0.05 g
Fat 0 g 0.3 g 0 g
Ash 0.2 g 0.2 g 0.2 g
Dietary fibre 2.3 g 2.4 g 2.2 g
Fructose 5.6 g 7.7 g 6.9 g
Glucose 2.9 g 3.3 g 3.3 g
Sucrose 2 g 1.1 g 2.1 g
Total sugars 10.5 g 12.1 g 12.4 g
Starch 0.2 g 0 g 0.5 g
Sorbitol 0.3 g 0.4 g 0.3 g
Available carbohydrate, without sugar alcohols 10.7 g 12.1 g 12.8 g
Available carbohydrate, with sugar alcohols 11 g 12.5 g 13.1 g
Organic Acids
Malic acid 0.7 g 1 g 0.3 g
Minerals
Calcium (Ca) 5 mg 6 mg 5 mg
Copper (Cu) 0.021 mg 0.034 mg 0.042 mg
Fluoride (F) 49.93 ug 0 ug 0 ug
Iron (Fe) 0.16 mg 0 mg 0.16 mg
Magnesium (Mg) 4 mg 4 mg 5 mg
Manganese (Mn) 0.048 mg 0.052 mg 0.03 mg
Phosphorus (P) 9 mg 8 mg 9 mg
Potassium (K) 115 mg 91 mg 106 mg
Sodium (Na) 2 mg 2 mg 1 mg
Zinc (Zn) 0.08 mg 0.05 mg 0.06 mg
Vitamins
Thiamin (B1) 0.031 mg 0.02 mg 0.019 mg
Riboflavin (B2) 0.01 mg 0.01 mg 0.01 mg
Niacin (B3) 0.1 mg 0.1 mg 0.1 mg
Niacin Equivalents 0.14 mg 0.13 mg 0.13 mg
Pyridoxine (B6) 0.06 mg 0.03 mg 0.02 mg
Biotin (B7) 0.9 ug 0 ug 0 mg
Beta carotene 0 ug 6 ug 10 ug
Cryptoxanthin 10 ug 0 ug 10 ug
Beta carotene equivalents 5 ug 6 ug 14 ug
Retinol equivalents 1 ug 1 ug 2 ug
Vitamin C 5 mg 5 mg 6 mg
Alpha tocopherol 0.2 mg 0.4 mg 0.2 mg
Vitamin E 0.21 mg 0.36 mg 0.23 mg
Amino Acids
Tryptophan (mg/g N) 46 MN 46 MN 46 MN
Tryptophan (mg) 2 mg 2 mg 2 mg

Source: NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).

Tips and Hints

  • Apple skin is high in Vitamin C
  • Use as a sugar replacement in baking