America’s current obsession with protein is dominating the news and manufacturers have stocked grocery store shelves with many new protein-enriched products including candy bars, coffee, ice cream, and snack foods. While protein is an essential nutrient, all the hype surrounding it may be crowding out a very important nutrient that most Americans do not get enough of: fiber.

Fiber is a type of carbohydrate that the body is unable to digest. It passes through the small intestine into the large intestine; there, if feeds the gut microbiome and provides bulk to the stool. Sometimes fiber is also referred to as roughage. It’s found in a variety of plant-based foods: including fruits and vegetables; whole grains; and legumes, beans, and dried peas. While it’s best to get fiber from food, supplements can be helpful for some people.

There are two types of fiber, insoluble and soluble, and most foods are made up of a combination of both. Soluble fiber can interfere with the absorption of dietary fat and cholesterol which can help lower low-density lipoprotein (LDL) cholesterol or bad cholesterol. It helps slow digestion and the rate at which carbohydrate is absorbed into the bloodstream. This can improve blood sugar control and prevent spikes in blood sugar. Insoluble fiber provides bulk to the stool and speeds up the movement of food and waste through the digestive system and helps prevent constipation. Both insoluble and soluble fiber work together to make you feel more satisfied which may help you eat less and control your calorie intake.

The recommendation for fiber intake for adults over 51 years is 21-30 grams per day based on the Dietary Reference Intakes set by the United States Institute of Medicine. According to recent estimates, about 5% of men and 9% of women meet the guidelines for fiber intake and most Americans consume an average of only 10-15 grams of fiber daily.

A diet low in fiber has been associated with a higher risk of cardiovascular disease, type 2 diabetes, and colon cancer. On the other hand, a high fiber diet may provide following health benefits:

• Promotes regular bowel movements and improves overall bowel health.
• Helps to lower LDL cholesterol.
• Lowers glucose levels after eating.
• Improves satiety which may help with weight control.
• Prevents cancer, including colon and breast cancer.
• Reduces risk of type 2 diabetes, coronary heart disease, and stroke.
• Supports gut health.

Fiber is found in a wide variety of plant-based foods, including fruits, vegetables, and whole grains.

The chart below shows the fiber content in some common foods.

FOOD SOURCES OF FIBER*
Food source Amount per serving Grams per serving

*Food Data Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed November 19, 2019.

Increasing your fiber intake does not have to be complicated. Try the following tips to boost your intake at each meal and snack:

• Add fruit to your morning cereal or to yogurt.
• Try bell peppers, tomatoes, and onion in your scrambled eggs or in an omelet for breakfast.
• Snack on an apple dipped in peanut butter or with a handful of nuts or seeds.
• Have a salad with your lunch or add spinach and tomatoes to a sandwich.
• Munch on cucumbers or carrots with hummus or a yogurt-based dip for a crunchy afternoon snack.
• Add frozen veggies to your pasta, soup, or stew at dinner or pair a side salad made with spinach, kale, or other dark green lettuces with your meal.
• Enjoy a baked pear drizzled with honey and a sprinkle of cinnamon, then topped with chopped walnuts as a tasty dessert.

Try this delicious no-bake treat that has 3 grams of fiber per serving.

No-Bake Peanut Butter Quinoa Bars

Adapted from realmomnutrition.com

Yield: 12 bars

Ingredients

1/3 cup uncooked quinoa, rinsed (equals 1 cup cooked)

2/3 cup water

1 cup oats (quick or old-fashioned)

1/2 cup peanut butter

1/2 cup powdered milk

1/4 cup honey

3/4 cup chocolate chips

Directions:

1. Combine quinoa and water in a small saucepan and bring to a boil over medium-high heat. Turn heat to low, cover pot, and simmer for 15 minutes or until all water is absorbed. Remove from heat and set aside to cool slightly.
2. Add oats, peanut butter, powdered milk, and honey to the bowl of a food processor. Add cooled quinoa and process until it comes together into a ball.
   *Note: If you don’t have a food processor, you can simply mix these ingredients by hand.
3. Line a square baking dish with parchment paper and then pat mixture into pan until evenly pressed into pan.
4. Melt chocolate chips in microwave on 30-second intervals, stirring after each interval, until fully melted. Spread melted chocolate over mixture in pan.
5. Refrigerate or freeze until ready to serve. Cut into slices (to avoid cracking on the tops, set bars out at room temperature about 30-60 minutes or until softened, before cutting, then cut into squares) Place bars in an airtight container and keep refrigerated.

While beets are generally available year-round at the grocery store, locally grown beets make their appearance in Virginia starting in May. In their peak season from May to October, they will be priced lower at the grocery store, and you will be able to find them at your local farmer’s market. You may not be very familiar with beets, also referred to by their longer name, beetroot, but they really pack a nutritional punch. 

Some people think that beets are high in sugar, which is most likely due to beetroots being confused with sugar beets. Beetroot and sugar beets are from the same family and are both part of the Beta Vulgaris species, but they are genetically and nutritionally very different. Sugar beets are white, and they are grown so that food manufacturers can extract their sugar. They are not usually sold in grocery stores or at farmers markets since they are very sweet and bland. Beetroot, on the other hand, is red or gold in color, contains a moderate amount of sugar, and is loaded with nutrients.   

Beetroot is a loaded with vitamins, minerals, and fiber. Beets are a good source of potassium, manganese, folate, and vitamin C, and they are low in fat and calories and high in fiber. A one-half-cup serving of beets has about 40 calories, no fat, no cholesterol, and is low in sodium. Beets contain beneficial phytonutrients, the healthy compounds produced by plants, that serve as antioxidants to protect cells from oxidative damage. Beets are also rich in dietary nitrates, like other green leafy vegetables, which contribute positively to heart health.  

Beets have been recognized throughout history for their potential health and medicinal applications. In Ancient Rome beets were used to treat constipation and fever, improve circulation, and even as an aphrodisiac. Current studies have shown potential antitumor benefits when beetroot is combined with some cancer treatment drugs. Research has found that the dietary nitrates naturally present in beetroot may help lower blood pressure and reduce hyperglycemia, or high blood sugar. Some athletes have used beetroot juice to improve their athletic performance. Additionally, research shows that beetroot may protect the liver and kidneys as well as improve cognitive function. For people following a diabetic diet, beetroot is not considered a starchy vegetable. In fact, some studies show that eating raw beets can improve blood sugar control and lower fasting blood glucose.  

Beets are tasty and easy to prepare. They can be roasted in the oven, boiled, steamed, or shredded and eaten raw. Keep in mind that eating a lot of beets can result in red urine, which is a perfectly safe condition called beeturia. For people with a history of gout or kidney problems, eating more than one cup of beets per day is not recommended because it may lead to gout flare-ups or kidney stones. 

Try this easy recipe to boost your beet intake. 

Roasted Beet and Citrus Salad

From recipes.heart.org

Yield: 8 servings, ½ cup each

Ingredients

• Cooking spray 
• 3 medium beets, peeled, ends trimmed, diced into 1-inch pieces (about 4 cups) 
• 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use 
• 2 tightly packed cups spinach 
• 2 cups ruby red grapefruit segments, canned in water, drained 
• 1 cup mandarin orange segments, canned in water, drained 
• 2 tablespoons chopped fresh parsley 
• 1 tablespoon chopped red onion 
• 2 tablespoons red wine vinegar 
• 1/8 teaspoon salt 

Instructions

1. Preheat the oven to 400˚F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray. 
2. Place the beets on the baking sheet. Drizzle 1 tablespoon oil over the beets. Roast for 45 to 55 minutes, or until the beets are softened (can easily be pierced with the tip of a sharp knife). 
3. Place the spinach in a serving bowl or on a large platter. Top with the grapefruit and mandarin oranges. Sprinkle with the parsley and onion. 
4. In a small bowl, whisk together the vinegar, salt, and remaining 1 tablespoon oil. Pour the dressing over the salad. Using tongs, gently toss to coat. 
5. Spoon the roasted beets over the salad. 

Recipe Notes:

Feel free to add additional toppings such as sunflower seeds and feta cheese for a flavor boost!

As the temperatures drop and the days grow shorter, it’s a great time to enjoy the bounty of in-season fruits and vegetables. Grocery stores and farmers’ markets are filled with colorful produce that reflects the changing colors of fall. From apples and pears to the many varieties of squash to greens and root vegetables, fall offers a delicious selection of healthy options. Here is an outline of some of the delicious and nutritious seasonal picks.

Apples are a great source of vitamin C and phytochemicals and an excellent source of soluble and insoluble fiber, most of which is found in the peel. There are about 2,500 different varieties of apples grown in the US. Each small apple has about 75 calories and contains no fat.

Acorn squash is shaped like a big acorn, as its name implies. It has a ridged skin that can range in color from green to white. The inside flesh is yellow-orange and tastes slightly sweet with a nutty flavor. Acorn squash is an excellent source of antioxidant vitamins A and C, has a very low fat content, and is a great source of fiber. It has a long shelf life and can be stored for up to 3 months if kept in a dry and cool place.

Butternut squash is a medium to large winter squash that has a sort of bell shape. It is naturally low in sodium and fat and is an excellent source of vitamin A, vitamin C, and fiber. The seeds can be roasted and eaten just like pumpkin seeds. Butternut squash can be cooked and pureed into a creamy soup, roasted with herbs like garlic and sage for a tasty side dish, or roasted and then added to hearty salads.

Collard greens are part of the cabbage family and are one of the most cold-hardy of all the vegetables. Collard green leaves are broad, have a smooth texture, and are dark green with light colored veins and stems. They are an excellent source of dietary fiber, iron, and vitamins A, B, C, and K.

Delicata squash is an oblong winter squash from the same family as acorn squash. Its rind is a bit softer than other squashes making it edible and its flesh is sweet with a flavor similar to sweet potato. Delicata squash is an excellent source of fiber, vitamin A, and vitamin C as well as a great source of iron.

Kale is a hearty green that can survive frost and even a snowstorm. It is a great source of vitamins A, C, K, and manganese and one cup of kale has only 8 calories. Kale tastes delicious sauteed, in soups and stews, and raw in salads. To make raw kale more tender, massage it by hand with olive oil or with whatever salad dressing you plan to use.

Pears are at their best in the fall and are unique because they do not ripen on the tree; they ripen after they are picked. To know when a pear is ready to eat, test the neck and stem to see if they give a little bit when you apply pressure. A medium-sized pear has about 100 calories, is naturally fat free, and is an excellent source of vitamin C and fiber.

Pumpkin is also a part of the winter squash family. It is packed with vitamin A, C, K, potassium, iron, and fiber. Pumpkin is low in calories and tastes great in sweet and savory dishes. Roasted pumpkin seeds make a tasty and nutritious snack.

Sweet potatoes are root vegetables that are harvested in the fall. They are an excellent source of vitamins A and C and potassium and are loaded with fiber found especially in the skin. Sweet potatoes can be grilled, roasted, baked, pureed, whipped, and boiled to be used in numerous recipes from savory to sweet.

Try this tasty recipe with some of the produce described above.

Roasted Delicata Squash with Apples

adapted from loveandlemons.com

Serves 4

Ingredients

• 2 delicata squash, halved lengthwise and seeded, cut into ½-inch pieces
• ½ cup pearl onions, halved or ½ cup roughly chopped onion
• Extra-virgin olive oil, for drizzling
• 2 tablespoons pumpkin seeds and/or pine nuts (or chopped nuts of choice)
• 2 cups torn kale
• 1 teaspoon dried sage
• ½ teaspoon dried thyme
• 1 small apple, diced
• Sea salt and freshly ground black pepper

Dressing

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon apple cider vinegar
• ½ garlic clove, minced
• ¼ teaspoon Dijon mustard
• ⅛ teaspoon maple syrup
• Sea salt and freshly ground black pepper

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Place the squash and onions on the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and arrange on the sheet so that they’re not touching. Roast until the squash is golden brown on all sides and until the onions are soft and browned, 25 to 30 minutes.
3. Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, garlic, mustard, maple syrup, and a pinch of salt and pepper. Set aside.
4. In a small pan over medium-low heat, toss the pumpkin seeds with a pinch of salt and cook until toasted, stirring frequently, for about 2 minutes. Set aside.
5. In a medium mixing bowl, combine the kale, sage, and thyme. Add the warm roasted squash and onions, the apples, half the pumpkin seeds, and half the dressing. Toss to coat. Transfer to an oven-safe serving dish.
6. Place the serving dish into the oven for 8 to 10 minutes, or until the apples and kale are warm and the kale is just wilted. Just before serving, drizzle with the remaining dressing, and top with the remaining pumpkin seeds.

There is a lot of confusing and conflicting information about how to eat for good health, but most everyone agrees that eating more plants is good for you. Plant-based and plant-forward eating remains a hot topic with no shortage of products available in the grocery store to choose from. Unfortunately, just because it’s vegan or plant-based doesn’t always mean it’s healthy. In fact, a 2021 Journal of Nutrition study found that the more people avoided meat, the more ultra-processed foods they ate. Some plant-based products are high in sugar, saturated fats, and are highly processed, which may decrease some of their health benefits. A healthful plant-based diet is made up of high-quality whole foods like grains, fruits, vegetables, legumes, nuts, and seeds. The Mediterranean Diet is an excellent example of a plant-forward way of eating.

A recent study in the journal Nutrients that reviewed data from 2012 to 2022, showed that about 73% of Americans know that plant proteins are healthy. During that same time, however, the percentage of people eating more red meat increased, from 13% to 19%. Even though people know that eating more fruits and veggies is healthy, on average only 1 in 10 Americans eats the recommended number of 1.5–2 cup-equivalents of fruits and 2–3 cup-equivalents of vegetables daily.

Plant foods provide beneficial nutrients including vitamins, minerals, dietary fiber, and protein. They are also rich in polyphenols which act as powerful antioxidants, feed our gut microbiome, and may help to protect against disease. A diet rich in plant foods may help decrease cancer risk, prevent cardiovascular disease, reduce the incidence of diabetes, and protect against neurodegenerative diseases.

How to Boost Your Plant Intake:

Rethink your breakfast routine

• Try adding spinach, tomatoes, onions, or peppers to an omelet or to scrambled eggs.
• Top yogurt or oatmeal with fruit and nuts.
• Try an overnight oatmeal recipe with fruit to make your mornings easier.
• Top whole grain toast with mashed avocado or nut butter with sliced berries or banana.

Think fruit when you want something sweet

• A baked apple with cinnamon is easy and delicious, made in the oven or microwave.
• Dip some fresh berries into melted dark chocolate chips.
• Try baked peaches or pears topped with nuts or a bit of granola.

Keep frozen/canned veggies and beans on hand

• Add to soups, stews, pastas, curries, omelets, and quesadillas.
• Rinse canned foods before using to cut the sodium by 40%.

Make colorful, flavorful, delicious salads

• Lettuce isn’t the only base for a salad anymore. Try shaved Brussels sprouts, chopped broccoli, kale and other dark greens, or red cabbage.
• Toss in leftover meat or roasted veggies you have on hand.
• Round out your salad with some beans or nuts/seeds to make it a hearty meal.

Snacking made healthy and easy

• Prep raw veggies ahead for quick snacks paired with hummus.
• Have a homemade trail mix with nuts, seeds, and a sprinkling of dried fruit.
• Try carrots, apples, a banana, or celery with peanut butter.

Give this delicious salad recipe a try!

Chickpea Salad

Ingredients

• 1 cucumber, diced
• 1 can chickpeas, rinsed and drained
• 1 pint of cherry tomatoes, diced
• 1/2 red onion, diced
• 1 avocado, diced
• 2-3 tablespoons cilantro, finely chopped

Dressing

• A drizzle of olive oil
• Salt
• Juice of half a lemon

Directions

1. Add everything to a salad bowl.
2. Top with dressing.
3. Mix, serve and enjoy!

Every March we recognize National Nutrition Month®, an annual nutrition education campaign sponsored by the Academy of Nutrition and Dietetics. This year’s theme is Beyond the Table which promotes thinking beyond what we choose to eat and drink for good health and to consider how our food choices affect the environment and the health of our planet. This can be accomplished by focusing on a healthy eating routine, seeking out the help of a registered dietitian nutritionist, and learning about how your food is produced and to consider factors such as food sustainability.

A healthy way of eating like a Mediterranean-style diet is based on eating more fruits, vegetables, plant-based proteins including beans and legumes, whole grains, nuts and seeds, fatty fish, lean meats and poultry in moderation, low-fat dairy, and heart-healthy fats. It is heart-healthy and may reduce metabolic syndrome, diabetes, some cancers, depression, and the risk of frailty in older adults, along with promoting better mental and physical function. In truth a mostly plant-based diet is better for the environment just as it is better for our health.

There is no shortage of nutrition information everywhere you look: from influencers on social media, to countless internet sites, to food and diet magazines, to catchy news headlines, not to from friends who have tried one of the latest fad diets, so why seek a registered dietitian nutritionist or RDN? A registered dietitian nutritionist has completed education and training established by the Accreditation Council for Education in Nutrition and Dietetics. Registered dietitian nutritionists are required to complete the following:

• A minimum of a graduate degree focused on a nutrition curriculum
• A supervised program of practice at a health care facility, foodservice organization, or community agency
• Pass a rigorous registration examination
• Maintain continuing education credits throughout their career

A registered dietitian nutritionist is the nutrition expert who can help you understand how your eating habits and lifestyle affect your health and any medical conditions you may have. In addition, a registered dietitian nutritionist can help you understand how what you eat may impact the health of our planet.

Our changing environment is affected by many factors, with agriculture as the largest cause of global environmental change. Food production contributes to greenhouse gases, occupies a large amount of land, and uses 70% of our planet’s freshwater. By the year 2050, it is estimated that we will have over 10 billion people on our planet. The current global food system is not sustainable, and we need to rethink how we eat and how we produce food.

Food waste is a significant issue in our country. The average American household throws away about 6 cups of food per week. According to the Food and Drug Administration 30-40% of the food in the United States is wasted. Food prices remain high, yet we still waste a lot of food.

How can you do your part to improve food sustainability?

Eat more plants and plant-based foods

• Their production utilizes less land and water

Consider packaging when you purchase foods

• Individually wrapped foods utilize more plastic-consider buying the regular package and portioning out yourself
• Buy in glass containers, when possible, to keep plastic to a minimum
• Shop with your own reusable shopping bags.

Shop in season and locally as much as possible

• Reduces travel cost and footprint caused by pollution related to transportation
•  Supports local economy
•  Preserves the nutritional content of fresh produce

Reduce food waste by repurposing leftovers

• Be creative with leftovers by turning them into new meals
•  Add leftover chicken to a pasta dish or turn it into chicken salad
•  Use leftover cooked veggies in your eggs or on top of a salad
•  Eat leftovers from dinner for lunch the following day
•  Keep food safety in mind: Use or freeze food in a timely manner so that you do not have to throw away spoiled food

Try this fantastic recipe next time you have leftover vegetables:

Extra Vegetable Fried Rice

Adapted from cookieandkate.com

Ingredients

• 1 ½ teaspoons + 2 tablespoons vegetable oil, divided
• 2 eggs, whisked together
• 1 small white onion, finely chopped (about 1 cup)
• 2 medium carrots, finely chopped (about ½ cup)
• 2 cups additional veggies, cut into very small pieces for quick cooking (whatever you have and/or fresh or frozen peas—no need to thaw first)
• 1 tablespoon grated or finely minced fresh ginger
• 2 large cloves garlic, pressed or minced
• Pinch of red pepper flakes
• 2 cups cooked rice (*see notes!)
• 1 cup greens (optional), such as spinach, baby kale or tatsoi
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon toasted sesame oil

Directions

1. Warm a skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the whisked eggs and swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.
2. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
3. Add the remaining veggies. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces.
4. Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic and red pepper flakes, and cook until fragrant while stirring constantly, about 30 seconds. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.
5. Add the greens (if using) and stir to combine. Add the cooked veggies and eggs and stir to combine. Remove the pan from the heat and stir in the soy sauce and sesame oil. Taste, and add a little more soy sauce if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors), if the dish needs an extra boost of overall flavor.
6. Divide into bowls and serve immediately. Leftovers store well in the refrigerator, covered, for 3 to 4 days.

Fiber, a type of carbohydrate found in plants, is incredibly beneficial for our health. While our bodies can’t digest it, it serves as nourishment for the beneficial bacteria in our gut, promoting a healthy microbiome. Additionally, fiber adds bulk to stool, ensuring regular gastrointestinal function.

To enjoy these advantages, the current recommendation is to consume 25-35 grams of fiber daily. However, on average, most Americans only get about 15 grams, falling short of the ideal intake.

There are two types of fiber: soluble and insoluble, found in various plant foods. Soluble fiber dissolves in water and aids in controlling cholesterol and blood sugar levels. Foods like oats, chia seeds, nuts, beans, and fruits like apples, bananas, and berries are rich in soluble fiber. On the other hand, insoluble fiber doesn’t dissolve in water and aids in smooth digestion, preventing constipation. Foods high in insoluble fiber include quinoa, brown rice, whole wheat products, nuts, leafy greens, avocados, and various fruits like pears and peaches.

Increasing your fiber intake offers numerous health benefits. It can help reduce the risk of chronic diseases like heart disease and diabetes while aiding in weight management by promoting a feeling of fullness and slowing digestion. Fiber also plays a role in your gut microbiome, generating anti-inflammatory effects and boosting your immune system. Moreover, it may even lower the risk of certain cancers, such as colorectal and breast cancer.

To achieve the recommended fiber intake, include a diverse array of plant foods in your diet, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Prioritize filling half of your plate with fruits and vegetables and opt for whole grains as your primary choice whenever possible. Embracing these dietary habits will ensure you reap the benefits of fiber for your overall well-being.

Tips for boosting your fiber intake:

• Eat whole fruits in place of fruit juice
• Replace white bread with whole wheat
• Try brown rice in place of white rice
• Use whole grain pastas
• Snack on raw vegetables, dip in hummus for more fiber
• Add high fiber nuts and seeds to foods you are already eating
  • Top yogurt with fruit and nuts
  • Add ground flaxseeds or chia seeds to cereal
• Choose oatmeal for breakfast or a ready-to-eat cereal that has a whole grain as the first ingredient.
  •  Tip: look at the Nutrition Facts label and choose cereals with 20% or higher of the DV (daily value) for fiber.
• Add diced vegetables to omelets, casseroles, soups, burritos, pastas, and stir fries
• Eat more meatless meals based on legumes and beans

Here’s a delicious, high fiber recipe to try:

Apple Chips

Adapted from Delish.com ; Serves 2

Ingredients

• 2 apples, thinly sliced (as thin as possible)
• 1 ½ tsp sugar
• ½ tsp cinnamon

Directions

FOR OVEN

1. Preheat oven to 200°. In a large bowl, toss apples with sugar and cinnamon.
2. Place a metal rack inside a rimmed baking sheet. Lay apples slices on top of rack, spacing them so that no apples overlap.
3. Bake for 2 to 3 hours, flipping apples halfway through, until apples dried out but still pliable. (Apples will continue to crisp while cooling.

FOR AIR FRYER

1. In a large bowl toss apples with cinnamon and sugar. Working in batches, place apples in a single layer in basket of air fryer (some overlap is okay).
2. Bake at 350° for about 12 minutes, flipping every 4 minutes.

Article by Kirsten Romero, Wellness Dietitian, MS, RDN
Senior Services of Southeastern Virginia