1 GREEN SMOOTHIE

Blend a glass of milk with a quartered green apple, a little matcha powder, a handful of oats, some baby spinach leaves, half a banana, frozen mango chunks and a squeeze of lime for a tart yet fruity smoothie.

2 SPICY SLAW

Mix grated green apple and carrot with thinly sliced red onion, spinach and coriander leaves. Dress with lime juice, olive oil, a pinch of cumin and chilli flakes. A treat with roast meats or in sandwiches.

3 QUICK COMPOTE

Simmer blueberries with chopped apple until breaking down. Add a few chia seeds and a little vanilla extract, then cook for a few more minutes. Serve with Greek yoghurt and coconut chips or granola.

4 ‘DANISH PASTRY’ GRANOLA

Put oats, coarsely grated red apple and pumpkin seeds in a bowl. Stir in enough honey and olive oil to just coat it all when mixed, along with a generous pinch of cinnamon. Spread out on a lined baking tray and cook in a low oven until golden.

5 VEG-PACKED RAGÙ

Soften chopped onion in a little oil with a few crushed fennel seeds. Crumble in sausages and brown until no pink meat remains. Add a little garlic, canned tomatoes, grated green apple and carrot. Cook until saucy, loosening with a little water. Stir into spaghetti or enjoy on jacket potatoes.

An apple a day...

Heart-friendly

Apples contain polyphenols – naturally occurring plant chemicals that act as antioxidants in the body. Growing evidence suggests that a diet rich in polyphenols may protect against heart disease.

Fibre provider

A diet full of fibre is associated with a lower risk of cardiovascular disease. Eating apples, which contain around 1.2g, will help you hit that 30g a day target.

High in pectin

Talking of fibre, apples contain a particular type called pectin, which may lower cholesterol.

Low fat

Apples are low in fat and calories, containing only 0.5g fat and 50 calories per apple on average. Filling up on high-fibre, less energy-dense fruit and vegetables is one way to help maintain a healthy weight.

One of your 5 a day

A single apple (around 80g) provides 1 of your 5 a day. You should aim to make fresh, canned and/or frozen fruit and vegetables a third of your overall diet.