The leaves are changing colors and that can only mean one thing…it’s apple season! Apples are a great grab-and-go snack with only 80 calories each. They also have 5 grams of fiber which helps to keep you fuller longer. Most of the fiber is found in the apple’s peel, so for the most nutritional bang for your buck, don’t peel your apple!
Did you know there are over 7500 apple varieties?
The most popular apples in the United States are:
1. Red delicious
2. Gala
3. Golden delicious
4. Granny Smith
5. Fuji
Give these apple ideas a try:
- Pair your favorite apple with a slice of cheese or a tablespoon of peanut butter for a well rounded snack
- Top a ½ cup of yogurt or cottage cheese with diced apple and a sprinkle of cinnamon
- A few apple slices in a grilled cheese on whole grain bread adds a bit of sweetness to this classic sandwich
- Having a salad for lunch? Toss in a diced apple for a sweet bite
Bake an apple sprinkled with cinnamon for a delicious and healthy dessert
Looking for more recipes?
Apple Muffins
derived from myrecipes.com
Makes 12 servings
Ingredients:
½ cup packed brown sugar
¼ cup butter, softened
1 large egg
1 large egg white
¾ cup fat-free milk
¼ cup unsweetened applesauce
1 tablespoon molasses
½ teaspoon vanilla extract
1 cup all purpose flour
1 ½ cups oat bran
1 ½ teaspoons baking powder
¾ teaspoon salt
½ teaspoon ground cinnamon
½ cup coarsely chopped, peeled Granny Smith apple
Directions:
- Preheat oven to 400°
- Line muffin pan with muffin cup liners
- Combine brown sugar and butter in a medium bowl and beat with mixer at medium speed until light and fluffy
- Add egg and egg white and beat until blended
- Add milk, applesauce, molasses, and vanilla extract; beat on low speed until blended
- In a separate bowl combine flour, oat bran, baking powder, salt, and cinnamon.
- Add milk mixture to flour mixture and stir until moist
- Stir in apples
- Divide batter evenly into prepared muffin cups.
Bake at 400° for 18 minutes
Nutrition Information per muffin: 174 calories, 5 grams of protein, 6 grams of fat, 3g of fiber
Apple Crisp
Makes 8 servings
Ingredients:
2 Granny Smith apples, cut into thin slices
2 Gala apples, cut into thin slices
½ cup packed brown sugar
1 ½ tablespoons butter
4 teaspoons fresh lemon juice
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
Topping:
¼ cup packed brown sugar
3 tablespoons all-purpose flour
3 tablespoons regular oats
⅛ teaspoon ground cinnamon
2 tablespoons chilled butter, cut into small pieces
Directions:
For the apples:
1. Preheat oven to 375°
2. Place apples, brown sugar, butter, lemon juice, vanilla extract, and cinnamon in a large bowl
3. Toss to coat
4. Transfer to an 8-inch square baking dish
For the topping:
1. Combine brown sugar, flour, oats, and cinnamon in a medium bowl
2. Cut in butter with pastry blender or 2 knives until mixture is crumbly
3. Sprinkle on top of apple mixture
4. Bake at 375° for 45 minutes or until golden brown
Serve warm
Nutrition Information per serving: 180 calories, 5 grams of fat