By Karen A. Stephenson

It's almost apple season and what better time to start a family tradition - apple picking!

Autumn can be one of the best times of the year to be outdoors with the family. Visiting a local apple orchard can be an adventure for children of all ages. Many orchards now have mini-petting zoos, playgrounds, and other attractions to make the apple adventure more "appealing."

Apple Nutrition

An apple is loaded with antioxidants, and compared with 40 other commercially available fruits and vegetables, it's ranked #1. This means that an apple has antioxidant powers to help fight free radicals that can cause cancer, heart disease and aging.

One cup of chopped apple with the skin on has 65 calories. It also has 11.3 mg of Omega-3 fatty acids, 53.8 mg of Omega-6 fatty acids and 12% of the daily dietary fiber recommendation. It also contains Vitamins A, C, E, K, B6 and B12 as well as: beta carotene, lutein, niacin, folate, calcium, iron, magnesium, phosphorus and potassium.

Apple Picking Tips

The best apples to pick should be crisp, firm and bruise-free. Color isn't always a way to tell if an apple is ripe because some apple varieties are green, yellow, bright red or dark red. Most orchards will indicate what trees are the best to pick.

Apples ripen from the outside of the tree toward the center. The best way to pick an apple is to roll the apple off the branch and give it a twist - don't pull it straight away from the tree. Be sure not to shake the tree branches and if any apples fall, pick them up - but be sure to eat or cook with these apples sooner than later just in case they bruise. At all times, be sure that children are not under a tree when someone is picking because a falling apple can seriously hurt a child.

More tips:

• Once picked, place apples into the basket or bag. Do not throw.
• Wash apples only when ready to use.
• Keep apples cool after picking to increase shelf life. If you do not have a root cellar, a basement or cool area of the home will work.
• Do not store apples near potatoes. Potatoes release ethylene gas which makes apples spoil faster.

Fast Apple Facts

• There are about 7,500 varieties of apples worldwide.
• Apples bruise easier than eggs break.
• Apples are nature's toothbrush - the flesh cleans the teeth and exercises your gums.
• An apple increases saliva and reduces cavity-causing bacteria.
• The pilgrims planted the first United States apple trees in the Massachusetts Bay Colony.
• Most apples are still picked by hand in the fall.
• Apples harvested from an average tree can fill 20 boxes that weigh 42 pounds each.
• 25 percent of an apple's volume is air; therefore they float.
• It takes the energy from 50 leaves to produce one apple.

Start a tradition this autumn! An Internet search will help you find an apple orchard close to you. Apple picking is relatively inexpensive and is an incredible way to spend quality time with family.

Easy Recipe Ideas

Edna Lyman's Scalloped Apples

• 6 baking apples, medium to large; peeled, cored, and quartered
• 2 1/2 cups water
• 1/2 cup sugar
• 3 tbsp. butter or margarine
• 1/3 cup fresh lemon juice
• 1/2 cup maple syrup

Preheat oven to 350 degrees. Butter a 9 x 13 x 2" baking dish. Combine water, sugar, and apples in saucepan.

Bring to a boil; cook one minute. Place apples rounded side up in prepared baking dish. Pour half of the cooking liquid over apples.

Dot with butter or margarine. Pour lemon juice, then maple syrup over all. Bake about 1 hour until apples are tender. Use remaining sugar/water cooking liquid to baste, if necessary.

Apple Crisp

• 7 tart apples, peeled, cored and sliced
• 4 teaspoons fresh lemon juice
• 1/2 teaspoon vanilla
• 1 cup brown sugar
• 1/2 teaspoon ground cinnamon
• 1 cup rolled oats
• 1/2 cup butter, room temperature

Preheat oven to 375°F.

In a mixing bowl, combine apples, lemon juice, and vanilla. Toss to combine. Layer sliced apples in a 9 x 12 inch baking pan.

Combine brown sugar, cinnamon, and oatmeal in a bowl. Cut in butter. Sprinkle sugar mixture over apples. Bake 45 minutes or until topping looks crunchy and apples are tender.

Serves 8. Serve with whipped cream or vanilla ice cream.

Homemade Applesauce

• 3 to 4 lbs of peeled, cored, and quartered apples. (Make sure you use a good cooking apple like Golden Delicious, Granny Smith, Fuji, Jonathan, Mcintosh, or Gravenstein.)
• 4 strips of lemon peel - use a vegetable peeler to strip 4 lengths
• Juice of one lemon, about 3-4 Tbsp
• 3 inches of cinnamon stick
• 1/4 cup of dark brown sugar
• up to 1/4 cup of white sugar
• 1 cup of water
• 1/2 teaspoon of salt

Put all ingredients into a large pot. Cover. Bring to boil. Lower heat and simmer for 20-30 minutes. Remove from heat. Remove cinnamon sticks and lemon peels. Mash with potato masher.

Ready to serve, either hot or refrigerated. Delicious with vanilla ice cream or vanilla yogurt. Freezes easily; lasts up to one year in a cold freezer.