Let's Enjoy Apples!
(FN1966, Reviewed July 2025)You’ve probably heard the expression “An apple a day keeps the doctor away.” Research continues to show that the fiber and natural antioxidants and other phytochemicals (plant chemicals) in apples may help prevent chronic diseases.
Apple Peanut Butter Nachos
2 medium apples
2 Tbsp. peanut butter (or other nut butter)
2 tsp. honey
1½ Tbsp. semisweet dark chocolate chips
Shredded coconut (optional)
Slice apples and arrange on a serving dish or plate. Combine peanut butter and honey in a small bowl. Place in microwave for about 10 seconds (until runny). Drizzle over apples. Top with chocolate chips.
Makes four servings. Each serving has 130 calories, 6 g fat, 2 g protein, 21 g carbohydrate, 3 g fiber and 30 mg sodium
Baked Apples
½ c. sugar
2 Tbsp. all-purpose flour
1½ tsp. ground cinnamon
6 medium-sized apples
2 Tbsp. melted margarine or butter
⅓ c. chopped walnuts (optional)
Heat oven to 350 F. In a pie plate or shallow dish, combine sugar, flour and cinnamon, mixing well. Partially core apples, leaving bottom end of apple cores in place. Dip apples in melted margarine or butter, then roll in sugar mixture. Place coated apples in shallow baking dish. Combine walnuts, if desired, and the remaining margarine and sugar mixture; spoon into centers of apples. Add water to just cover bottom of baking dish. Bake 45 minutes or until apples are tender.
Makes six servings. Each serving has 198 calories, 8.3 g fat, 34 g carbohydrate, 4 g fiber and 32 mg sodium.
Slow Cooker Applesauce
4 large apples
Juice from 1 lemon (about 4 Tbsp.)
½ tsp. cinnamon
1 Tbsp. brown sugar
¼ c. water
Rinse, peel and core apples; cut into quarters. Add apples, lemon juice, cinnamon, brown sugar and water to a slow cooker; stir. Cover and cook on low 4 to 6 hours, until apples are very tender. Mash with the back of a fork or potato masher.
Makes four servings. Each serving has 130 calories, 0 g fat, 1 g protein, 35 g carbohydrate, 6 g fiber and 0 mg sodium.
Microwave Apple Crisp
4 large apples, cored and sliced
½ c. butter (1 stick), melted
¾ c. brown sugar
¾ c. quick-cooking oats
½ c. all-purpose flour (or substitute whole-wheat flour)
1 tsp. ground cinnamon
1 tsp. vanilla
Spread apples on an 8-inch square glass baking dish or glass pie plate. In a medium bowl, mix melted butter, brown sugar, oats, flour cinnamon and vanilla. Sprinkle the topping evenly over the apples. Cook on full power in the microwave for 10 to 12 minutes, until apples can be pierced with a knife.
Makes eight servings. Each serving has 270 calories,
13 g fat, 3 g protein, 37 g carbohydrate, 3 g fiber and 95 mg sodium.
Crunchy Fruit Salad
1 red apple, unpeeled, cut into bite-size pieces
2 oranges, peeled and cut into bite-size pieces (or 2 small cans mandarin oranges)
½ c. sliced celery
¼ c. raisins or dried cranberries
2 Tbsp. brown sugar
1 Tbsp. lemon juice
¼ c. sunflower seeds (or chopped walnuts)
Spinach or arugula (optional)
Combine all ingredients in a bowl and chill.
Makes four servings. Each serving has 170 calories, 4 g fat, 2 g protein, 33 g carbohydrate and 5 g fiber.
