Enjoy the Best of Fall with These Healthy Apple Recipes

Post Date: October 2017  |  Category: Health Tips Recipes

Healthy apple recipes that are easy to make and delicious.

Preparing healthy apple recipes can be fun for the whole family.

Whether they're Gala, Granny Smith, or McIntosh, few things capture the flavor of fall quite like a crunchy apple. Sure, apples are a natural for snacking and they delight in pie. They can also be a tasty, nutritious addition to any meal of the day. Try these healthy apple recipes to make the best of autumn's bounty.

Each recipe serves four so you can share them with the whole family!

Baked Apple Oatmeal

This hearty hot cereal will fill your kitchen with the aroma of baked apples. Try it for a satisfying breakfast on a chilly morning.

In a medium saucepan, cook 2 cups of rolled oats in 2 cups of 1% milk plus 2 cups water. Follow the package directions to determine your cooking time. While the oats are simmering, toss 2 diced apples with ¼ cup of water, 1 teaspoon of cinnamon, and 2 teaspoons of brown sugar. Place in a microwave-safe dish and cook on high power for about 2 minutes. When your oatmeal is cooked through, divide it evenly between 4 bowls. Top each bowl with a scoop of the apple mixture plus 1 teaspoon of chopped walnuts.

Nutrition Facts Per Serving:

275 calories, 6 g fat (1 g sat.), 49 g carbs, 7 g fiber, 19 g sugars, 10 g protein, 60 mg sodium, 6 mg cholesterol

Apple Sunflower Smoothies

Filled with slowly-digested, protein-rich Greek yogurt and sunflower seed butter, this smoothie is guaranteed to fend off hunger pangs between meals. Enjoy it for breakfast or as a snack.

In a blender, blend 3 cored, chopped apples, 1 tablespoon of maple syrup, 2 cups of unsweetened vanilla almond milk, ¼ cup of sunflower seed butter, and 1 cup of non-fat plain Greek yogurt for 3 to 4 minutes, or until smooth.

Nutrition Facts Per Serving:

231 calories, 11 g fat (1 g sat.), 28 g carbs, 5 g fiber, 21 g sugars, 9 g protein, 155 mg sodium, 3 mg cholesterol

Baked Apple Chips

Bake a big batch of this healthy apple chip recipe for a sweet alternative to potato or tortilla chips. They're fat-free!

Slice 4 cored apples into thin, even, round slices either by hand or using a mandolin. Arrange the apple slices on a baking sheet lined with parchment paper. Sprinkle lightly with apple pie spice. Bake in a 225° F oven for 2 hours, flipping halfway.

Nutrition Facts Per Serving:

95 calories, <1 g fat (0 g sat.), 25 g carbs, 5 g fiber, 19 g sugars, <1 g protein, 2 mg sodium, 0 mg cholesterol

Apple and Almond Butter Quesadillas

Whip up these quesadillas for a lower sugar alternative to the usual peanut butter and jelly sandwich.

Heat 1 tablespoon canola oil in a large skillet over medium-low heat. While your pan is heating, arrange four 8-inch whole-wheat tortillas on a cutting board. Spread 1 tablespoon of almond butter on half of each tortilla. Top each tortilla half with enough thinly sliced apple pieces to cover your almond butter evenly. Fold your tortillas in half (making a half moon shape). Heat quesadillas in a skillet on low heat for 4 minutes, flipping halfway.

Nutrition Facts Per Serving:

283 calories, 16 g fat (2 g sat.), 31 g carbs, 6 g fiber, 6 g sugars, 7 g protein, 357 mg sodium, 0 mg cholesterol

Apple Slaw

Cole slaw gets a tangy twist in this quick and easy apple recipe thanks to Granny Smith apples.

Whisk together ¼ cup of light canola oil mayonnaise, ½ cup of light sour cream, 2 tablespoons of white vinegar, 1 tablespoon of sugar, ¼ teaspoon of celery seed, and ¼ teaspoon of kosher salt. Add one shredded Granny Smith apple and a 12-ounce package shredded coleslaw mix to a large bowl. Drizzle with dressing and toss well to combine.

Nutrition Facts Per Serving:

145 calories, 7 g fat (2 g sat.), 17g carbs, 3 g fiber, 10 g sugars, 2 g protein, 241 mg sodium, 11 mg cholesterol

Curried Apple Pork Tenderloin

Apples star in this savory, richly flavored pork dish.

Season 1-pound of pork tenderloin with ¼ teaspoon each of kosher salt, black pepper, and cumin. Heat 1 tablespoon canola oil in a large skillet over medium-high heat. Sear pork until browned on all sides, about 5 minutes. Transfer pork to a baking dish and bake in a 400° F oven for 10 to 15 minutes, or until pork reaches an internal temperature of 145° F. While pork is cooking, saute 2 thinly sliced apples and 1 small sliced yellow onion in 1 tablespoon butter in a small saute pan over medium-low heat for 5 minutes. Add ¼ cup low-sodium chicken stock and 2 teaspoons curry powder. Mix well and saute 5 additional minutes. Slice pork and divide among 4 plates. Top each serving with ¼ of apple mixture.

Nutrition Facts Per Serving:

239 calories, 9 g fat (3 g sat.), 15 g carbs, 3 g fiber, 10 g sugars, 24 g protein, 192 mg sodium, 81 mg cholesterol

Chocolate Pecan Apple Slices

Indulge your chocolate craving healthfully with this fruity dessert.

Place ¼ cup semisweet chocolate morsels in a small, microwave-safe bowl. Cook on high power until melted, about 1 minute. Stir well and set aside. Slice 2 cored apples into ¼-inch slices. Arrange apple slices on a large sheet of wax paper. Spread half of each slice with a thin layer of chocolate, leaving a small section at the end so that you can still pick up the apple without the chocolate touching your hands. Sprinkle 2 tablespoons of chopped pecans over apple slices. Refrigerate for 10 minutes to allow the chocolate to harden.

Nutrition Facts Per Serving:

141 calories, 7 g fat (3 g sat.), 16 g carbs, 3 g fiber, 12 g sugars, 2 g protein, 1 mg sodium, 0 mg cholesterol

With these easy, healthy apple recipes you can enjoy the flavors of fall all season long!

By Karen Ansel, MS, RDN

 

Sources:

United States Department of Agriculture, USDA Food Composition Databases

United States Department of Agriculture, Super Tracker


These articles are not a substitute for medical advice, and are not intended to treat or cure any disease. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise, or medication regime.