September superfood: apples

The fall fruits are loaded with vitamins, fiber and polyphenols. Try them in nutritionist Keri Glassman's healthy snack recipe.

Looking to get a little more bang for your bite? An apple a day really can provide you with enough immunity to power through the change of seasons. The quintessential fall fruits are an excellent source of soluble fiber, which will help regulate your blood sugar to keep you satiated longer and keep your digestive tract humming.

A standard medium-sized apple contains 5 grams of fiber and boasts a healthy dose of Vitamin C (10.3 mg, to be exact). It contains a mega dose of polyphenols, which have an endless list of health benefits — including everything from cardiovascular health to skin elasticity to cancer prevention. And a recent study conducted by Florida State University found that the pectin and polyphenols in apples may improve fat metabolism and lower inflammation in the body.

My advice for perusing the farmer's market: Go with Fuji, Red Delicious and Gala, which score the highest among all varieties in these antioxidants. But try any variety you like in this quick, healthy snack recipe.

No-Mayo Crunchy Chicken Salad Cups


3 Tbsp. non-fat plain greek yogurt
1 tsp. apple cider vinegar
½ tsp. honey
¼ tsp. grated gingerroot
3 oz. cooked chicken breast
1 Tbsp. pistachios
2 Tbsp. chopped granny smith apples
2 Tbsp. quartered red grapes
2 large endive leaves


1. Combine the yogurt, vinegar, honey and gingerroot in a medium bowl.

2. Add the chicken, pistachios and apple. Mix well. Gently stir in the grapes until just combined.

3. Peel the 2 largest leaves from the endive, wash. Spread the chicken salad among the two leaves and enjoy.

Nationally recognized nutrition expert and author Keri Glassman (@KeriGlassman) is the founder and president of Nutritious Life, a nutrition practice based in New York City.