October 2022

Food Bank Bites

National Apple Month

October is known for its fall festivities and great times spent with family and friends. Apple orchards are flooding with eager apple pickers.

Not only are apples fun to eat, but also have great nutritional value. Apples are rich in fiber and antioxidants and have been linked to lowering risks of many chronic conditions. One apple on average has about 95 calories, 1 gram of protein, 25 grams of carbohydrates, 19 grams of sugar (naturally occurring fructose), and 3 grams of fiber. Apples also can improve your gut and brain health.

Apple picking is a great fall activity to spend time with loved ones and get some activity as well. When apple picking, it is important to know the type of apple you are picking and the skin color. A vibrant red skin is a ripe apple ready to be picked. For green apples that are turning to a yellowish color, it is ready to be picked. Do not pick any apples with holes in them or if they are on the ground, as pests could have spoiled the apple. Quick tip, when picking an apple from a tree, make sure that you twist the stem instead of pulling it downwards. It is very important to wash the apples before eating or cooking them to ensure safety and cleanliness.

October is a great time to make some delicious apple recipes, especially since most apples are in season.

Here are three great recipes to make with those freshly picked or even store-bought apples.

Apple Crisp

Serves 8


  • 4 apples (medium)
  • 1/4 cup oatmeal (quick cooking)
  • 1/4 cup flour
  • 1/2 cup brown sugar
  • 1 tablespoon cinnamon
  • 1/4 cup margarine


  1. Preheat the oven to 350 degrees F.
  2. Grease the bottom and sides of the square pan.
  3. Remove the cores from the apples. Slice the apples. Spread the sliced apples on the bottom of the pan.
  4. Cut the margarine into small pieces and put in a medium-sized bowl.
  5. Add the oatmeal, flour, brown sugar and cinnamon.
  6. Using two knives, cut the margarine into the mixture until it looks like small crumbs.
  7. Sprinkle the mixture over the top of the apples.
  8. Bake in the oven for about 20 minutes.

Kids can help by washing off the apples before using them and sprinkling the mixture!

Recipe courtesy of MyPlate.gov Click here for the recipe

Apple Cinnamon Bars

24 Servings


  • 4 apple (medium)
  • 1 cup flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1 cup brown sugar
  • 1 cup oats (uncooked)
  • 1 cup shortening


  1. Preheat the oven to 350 degrees.
  2. Put the flour, salt, baking soda, cinnamon, brown sugar, and oats in the mixing bowl. Stir together.
  3. Add the shortening to the bowl. Use the 2 table knives to mix the ingredients and cut them into crumbs.
  4. Lightly grease the bottom and sides of the baking dish with a little bit of shortening.
  5. Spread half of the crumb mixture in the greased baking dish.
  6. Remove the core from the apples and slice them. Put the apple slices into the baking dish.
  7. Top the apples with the rest of the crumb mixture.
  8. Bake in the oven for 40 – 45 minutes.
  9. Cut into squares. It will fall apart easily.

Kids can help by cleaning the apples before use and stirring the mixture!

Recipe Courtesy of MyPlate.gov Click here for the recipe


Apple Spice Oatmeal

Serves 2 Cups


  • 1 apple
  • 2 cups nonfat or 1% milk or water
  • 1 cup quick cooking or old-fashioned rolled oats
  • ⅛ teaspoon salt
  • ⅛ teaspoon cinnamon
  • 1 Tablespoon brown sugar
  • ⅛ teaspoon nutmeg (optional)


  1. Rinse the apple, remove the core and cut into small chunks (about 1 ½ cups).
  2. Bring the water or milk to a boil in a saucepan.
  3. Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
  4. Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
  5. Refrigerate leftovers within 2 hours.

Kids can help by washing the apples before using them and putting the oatmeal in the refrigerator!

Recipe courtesy of FoodHero.com Click here for the recipe


By: Ryan Quenzer, SUNY Oswego Intern


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