Scientists are finding that apples can reduce some health risks our bodies face every day. Some studies have found that the amount of phytonutrients in apples and their antioxidant properties are significant. Phytonutrients are plant compounds that have disease preventative properties.

Apples are a good source of fiber, both soluble and insoluble. About 80 percent of the fiber in apples is soluble fiber that helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber found in the skin of apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.

Apples contain vitamin C that is important to a strong immune system. Almost half of the vitamin C is just underneath the skin. Apples also contain small amounts of vitamin A, calcium and potassium. They taste great and have about 80 calories for a medium size apple.

Apples keep well in your refrigerator crisper in plastic bag for about a month. If you have a spare refrigerator, apples have a longer storage life if kept at around 32 degrees. Some varieties stay crisp in storage better than others. Usually considered better for storage are Fuji, Granny Smith, Braeburn and Winesap.

You may wonder which apple is the best for applesauce, apple pie or eating fresh. Here is a guide of some of the apple varieties we see in Washington state. Individual tastes vary so don't be afraid to try something new.

Variety guide

Good for eating fresh: Golden and Red Delicious, Jonathan, Braeburn, Fuji, Gala, Cameo, Jonagold, McIntosh, Winesap, Honey Crisp and Pink Lady.

Good for apple sauce: Fuji, Golden Delicious, Granny Smith, Gravenstein, Jonagold, McIntosh, Rome Beauty, Newtown Pippin and Winesap.

Good for pies: Braeburn, Golden Delicious, Granny Smith, Pink Lady, Jonagold, Jonathan, Newtown Pippin and Winesap.

Apple cider

Any apple can be used for apple cider. If you like to make apple cider this time of year, follow these tips. Wash the apples thoroughly with water. Press to make cider. Pasteurize the apple juice by heating to at least 160 degrees F to kill any harmful bacteria, such as E.coli 0157:H7 that may have been on the apples. Keep the cider refrigerated or freeze it. You may also process the juice in pint and quart jars in a boiling water canner for 10 minutes at elevations of 1,001 to 3,000 feet or 5 minutes at lower elevations.

Here is one of my favorite apple pie recipes using apple juice concentrate. Clear Jel may be purchased at most natural food stores.

Sugarless Apple Pie

9-inch unbaked pie shell (enough for double crust pie)

6-ounce can frozen apple juice concentrate

3/4 teaspoon cinnamon

4 cups (or so) apple slices

1 tablespoon cornstarch or Clear Jel

2 tablespoons water or juice

11/2 tablespoons margarine

Heat the apple juice concentrate and cinnamon. Add the apple slices and cook until partly tender. Remove the apple slices from juice. Mix the cornstarch or Clear Jel and water until smooth. Add to the juice and cook, stirring until thick. Combine the apples and sauce; cool slightly. Fill the unbaked pie crust and dot with margarine. Roll out pastry for top crust, and put on top of pie. Cut vents in top. Bake at 375 degrees F for 45 to 60 minutes or until nicely browned.

* Sheila Ryan is an agent for family and consumer science with the Yakima County office of Washington State University Cooperative Extension.

For answers to food safety or food preservation questions, call the Master Food Preservers at 574-1600.