The old adage, an apple a day keeps the doctor away is true on many levels. Apples are packed with soluble fibers and immune-boosting levels of vitamin C and make for a sweet, low calorie snack.
This fall fruit is delicious straight off the tree. Add cheese or peanut butter and it becomes a filling snack or meal. Try these apple recipes to make nutrient-rich snacks and meals.
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9 Apple Recipes for Athletes
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Apples and Peanut Butter
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This simple recipe is always satisfying. Use sliced apples with a tablespoon of peanut butter as your go-to snack. The sweet crunch of apples with protein-rich peanut butter will keep you satiated until the next meal.
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NutritionApple and Cheese Sandwich
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Top two slices of whole grain bread with arugula, Granny Smith apple slices, and low-fat Manchego or Swiss cheese for a light lunch.
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NutritionApple Betty
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Apples and dessert go hand-in-hand with this crustless pie that warms you from the inside out.
4 cups apples, thinly sliced
1/4 cup orange juice
3/4 cup all purpose flour
1/4 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 pinch salt
2 tablespoons butter
Preheat oven to 375 degrees. Lightly grease an ovenproof dish, layer apple slices inside and drizzle orange juice over the top.
In a medium bowl, mix flour, sugar, cinnamon, nutmeg and salt. Cut in butter until the mixture resembles coarse crumbs. Pour this mixture over the apples, bake for 45 minutes, and serve warm.
4 cups apples, thinly sliced
1/4 cup orange juice
3/4 cup all purpose flour
1/4 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 pinch salt
2 tablespoons butter
Preheat oven to 375 degrees. Lightly grease an ovenproof dish, layer apple slices inside and drizzle orange juice over the top.
In a medium bowl, mix flour, sugar, cinnamon, nutmeg and salt. Cut in butter until the mixture resembles coarse crumbs. Pour this mixture over the apples, bake for 45 minutes, and serve warm.
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NutritionBrie Apple Quesadilla
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Melt creamy brie and Fiji apples in a tortilla and enjoy it as a post-workout meal.
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NutritionSweet Potato Apple Soup
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The richness of this soup comes from pureed sweet potatoes mixed with sweet apples.
2 tablespoons olive oil
1 medium onion, chopped
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
3 medium sweet potatoes, peeled and cubed
3 Granny Smith apples (divided use), 1 apple peeled and chopped and 2 thinly sliced
2 cups low-sodium vegetable broth
1 pinch ground nutmeg
Heat oil in a large pot over medium heat. Add onion and cook, stirring until soft. Add the sweet potatoes, chopped apple, broth, nutmeg, salt and pepper and 1.5 cups water. Bring to simmer and cook covered until the potatoes are tender.
Transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency.
2 tablespoons olive oil
1 medium onion, chopped
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
3 medium sweet potatoes, peeled and cubed
3 Granny Smith apples (divided use), 1 apple peeled and chopped and 2 thinly sliced
2 cups low-sodium vegetable broth
1 pinch ground nutmeg
Heat oil in a large pot over medium heat. Add onion and cook, stirring until soft. Add the sweet potatoes, chopped apple, broth, nutmeg, salt and pepper and 1.5 cups water. Bring to simmer and cook covered until the potatoes are tender.
Transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency.
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NutritionApple Butter
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This apple recipe contains no sugar, relying on the natural sweetness of apples for bold flavor. You may never buy apple butter again.
8 medium McIntosh apples, peeled, cored and quartered
2 cups unsweetened apple juice
1 Tb cinnamon
1/4 tsp cloves
1/8 tsp mace
Preheat oven to 450 degrees and arrange apples in a large roasting pan. Pour apple juice over the top and bake until tender and lightly browned, about 30 minutes. Using a fork or potato masher, thoroughly mash the apples in the roasting pan.
Reduce oven temperature to 350 degrees and bake the puree, stirring occasionally, until thick and deeply browned, 1.5 to 2 hours. Let cool and store in closed container up to two weeks.
8 medium McIntosh apples, peeled, cored and quartered
2 cups unsweetened apple juice
1 Tb cinnamon
1/4 tsp cloves
1/8 tsp mace
Preheat oven to 450 degrees and arrange apples in a large roasting pan. Pour apple juice over the top and bake until tender and lightly browned, about 30 minutes. Using a fork or potato masher, thoroughly mash the apples in the roasting pan.
Reduce oven temperature to 350 degrees and bake the puree, stirring occasionally, until thick and deeply browned, 1.5 to 2 hours. Let cool and store in closed container up to two weeks.
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NutritionFennel, Apple, Celery Salad and Lemon Vinaigrette
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Apples play a supporting role in this refreshing side salad.
1/4 cup plus 2 tablespoons lemon juice
1/8 cup extra-virgin olive oil
Coarse-grained salt and cracked black pepper
2 large apples, julienned
1 medium head fennel, cored and thinly sliced
3 ribs celery, sliced
In a large, non-reactive bowl (copper, aluminum or cast iron), combine lemon juice, olive oil, salt and pepper. Add apples, fennel, celery and cilantro. Toss until well combined. Taste and adjust seasonings.
1/4 cup plus 2 tablespoons lemon juice
1/8 cup extra-virgin olive oil
Coarse-grained salt and cracked black pepper
2 large apples, julienned
1 medium head fennel, cored and thinly sliced
3 ribs celery, sliced
In a large, non-reactive bowl (copper, aluminum or cast iron), combine lemon juice, olive oil, salt and pepper. Add apples, fennel, celery and cilantro. Toss until well combined. Taste and adjust seasonings.
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NutritionOatmeal-Stuffed Apples
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4 Fiji apples, washed and cored
1/4 cup dark brown sugar
1/4 cup old-fashioned rolled oats
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 tablespoon coconut oil, divided in four
1 cup hot water
Preheat the oven to 375 degrees and mix brown sugar, oatmeal, cinnamon and nutmeg in a small bowl. Core apples, divide the mixture evenly between them, and top each filling with coconut oil.
Arrange the apples in a baking dish, pour water into the bottom of the dish and cover loosely with aluminum foil. Bake for 20 minutes and remove foil. Bake for an additional 20 minutes until apples are soft. Serve immediately.
1/4 cup dark brown sugar
1/4 cup old-fashioned rolled oats
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 tablespoon coconut oil, divided in four
1 cup hot water
Preheat the oven to 375 degrees and mix brown sugar, oatmeal, cinnamon and nutmeg in a small bowl. Core apples, divide the mixture evenly between them, and top each filling with coconut oil.
Arrange the apples in a baking dish, pour water into the bottom of the dish and cover loosely with aluminum foil. Bake for 20 minutes and remove foil. Bake for an additional 20 minutes until apples are soft. Serve immediately.
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NutritionCarrot Apple Slaw
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This tangy slaw subs crunchy apples for cabbage. It's delicious on its own and with grilled meats.
2 tablespoons sesame seeds
2 cups shredded carrots
1 Granny Smith apple, cored and julienned
1/2 cup chopped fresh parsley
1/4 cup lemon juice
2 tablespoons apple cider vinegar
1 tablespoon white sugar
1 clove garlic, minced
1 teaspoon salt
1/2 teaspoon ground black pepper
2 tablespoons safflower oil
Heat a skillet over medium heat and toast sesame seeds until lightly browned. Remove from heat. Mix carrots, apple, toasted sesame seeds and parsley together in a bowl.
Whisk lemon juice, vinegar, sugar, garlic, salt and pepper together in a separate bowl. Slowly drizzle safflower oil into the lemon juice mixture while continuing to whisk. Pour dressing over carrot mixture; toss to coat.
2 tablespoons sesame seeds
2 cups shredded carrots
1 Granny Smith apple, cored and julienned
1/2 cup chopped fresh parsley
1/4 cup lemon juice
2 tablespoons apple cider vinegar
1 tablespoon white sugar
1 clove garlic, minced
1 teaspoon salt
1/2 teaspoon ground black pepper
2 tablespoons safflower oil
Heat a skillet over medium heat and toast sesame seeds until lightly browned. Remove from heat. Mix carrots, apple, toasted sesame seeds and parsley together in a bowl.
Whisk lemon juice, vinegar, sugar, garlic, salt and pepper together in a separate bowl. Slowly drizzle safflower oil into the lemon juice mixture while continuing to whisk. Pour dressing over carrot mixture; toss to coat.