Apple Favorites
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king
and Coo
For Recipes
y
getables Every Da
Eat Fruits and Ve
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p
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ECOOKBOOK
Tips
Everyone loves apples. Here are ways to get
cooking and baking for better health from
Foodandhealth.com
Ba kin g W i t h l e s s C a l o r ie s
ere are easy ways to lower
calories, fat, saturated fat and
sodium from baking recipes:
H
5. Use skim milk in place of whole milk.
y
a
D
A
pple
A
Monday
Make apple sauce to
use for lunches and desserts.
Tuesday
Pack crisp apples in your lunch box or
for snacks on the go.
Wednesday
Make a turkey apple pita pocket and put
it in a delicious brown box lunch.
Thursday
Make apple rice stuffing and
serve with baked fish.
6. Use just one pie crust on the top of
pies or eliminate crust completely.
Friday
1. Use applesauce in place of half or
more of the fat in baked goods like
muffins and quick breads. It replaces
equal amounts of oil and margarine.
7. Eliminate frosting or use sparingly on
a frozen cake.
Serve apple pizza for dessert.
2. Substitute 1/4 cup egg whites or
nonfat egg substitute for each whole
egg.
9. Make everything much smaller. Think
finger size, not hand size!
3. Use white wholewheat flour in place of
all-purpose flour. Find this product in
whole-foods markets. It adds the fiber
and nutrients from the whole-grain.
4. Use a light sugar for baking such as
Sugar Lite or Splenda Sugar Blend for
Baking to help lower calories.
2010 Copyright www.foodandhealth.com
8. Bake smaller batches.
Saturday
Bake apple muffins for breakfast and
snacks.
Sunday
Make a baked dinner: baked chicken,
baked potatoes, baked apples and serve
with a big tossed salad.
Apple Oat Bake
4 baking apples, peeled, cored and
sliced
3 Tbsp sugar
1 tsp orange zest
1/2 tsp apple pie spice
1 Tbsp water
2 Tbsp quick cooking rolled oats
Combine all ingredients together in a
large mixing bowl.
Oven: Preheat oven to 350º. Pour
mixture into a medium-sized baking
dish, cover with foil and place in the
center of the oven.
Bake until apples are soft and juices
are bubbling - about 45 minutes.
Microwave: Pour mixture into a
shallow microwave container.
Cook Tips
Toast the walnuts for better flavor use a toaster oven or broiler for just
a few minutes.
The blue cheese crumbles better
when it is very cold. You can also
substitute shredded cheddar.
Servings:
Serves 6. Each serving: 1-1/2 cups.
Nutrition Information (per serving):
90 calories, 5.5 g fat, 1.5 g saturated fat,
0 mg cholesterol, 10 g carbohydrate, 3
g fiber, 4 g sugars, 2.5 g protein.
Diabetic Exchanges:
Fat: 0.5
Vegetable: 1.0
Total Preparation & Cooking Time:
10 min. (10 Prep, 0 Cook)
2010 Copyright www.foodandhealth.com
Cover with lid or plastic wrap and
microwave on high for 10-15
minutes or until apples are soft and
juices are bubbling. Stir half way
through. Serve warm.
Servings: Serves 4. 1/2 cup per
serving
Nutrition Information (per serving):
130 calories, 0.5 g fat, 0 g saturated
fat, 0 mg cholesterol, 30 g
carbohydrate, 3 g fiber, 25 g sugars,
1 g protein.
Diabetic Exchanges:
Fruit: 2.0
Preparation & Cooking Time: 20
min. (5 Prep, 15 Cook)
This delicious recipe uses creamy
oatmeal to thicken the juice of the
apples. You can make it in a regular or
microwave oven.
. . . A SALAD A DAY. . .
A pp le Wal nu t Tos
se d
Sa la d
8 cups mixed leafy
greens
1 cup grape tomato
es
1 apple, diced
1/4 cup diced red on
ion
1 tablespoon crumb
led blue cheese
2 tablespoons chop
ped walnuts
1 lemon, cut into we
dges
1/4 teaspoon black
pepper to taste
1 tablespoon olive
oil
Place the greens in
a large salad
bowl. Top them wi
th the tomatoes,
apple, onion, chee
se and walnuts.
Garnish the salad wi
th lemon wedges
and black pepper.
Serve with a cruet
of olive oil to the sid
e.
Apple Cheese Bake
3 large baking apples, peel, core and
slice thin
1/4 cup apple juice concentrate
1 tablespoon apple pie spice
2 tablespoons corn starch
1 cup lowfat ricotta cheese
1/4 cup silken light tofu (firm)
1 tablespoon vanilla extract
Preheat oven to 375º.
Lightly sprinkle with more apple pie
spice.
Cover and bake for 45 minutes. Allow to
cool slightly before serving.
Servings:
Serves 6 - 1 slice each.
Toss apples with apple juice concentrate,
apple pie spice and corn starch in large
mixing bowl.
Nutrition Information (per serving): 120
calories, 2 g fat, 0 g saturated fat, 0 mg
cholesterol, 20 g carbohydrate, 1 g fiber,
8 g sugars, 5 g protein.
Add ricotta cheese, light tofu and vanilla
extract. Mix well.
Diabetic Exchanges:
Bread & Starch: 1.0
Lightly spray a 9-inch glass pie pan with
vegetable oil cooking spray.
Total Preparation & Cooking Time: 50
min. (5 Prep, 45 Cook)
Spread mix into pie pan and smooth top.
Cook’s Tips
There are only 14 calories in one ounce of
apples. Compare that to 110 calories in
one ounce of a cinnamon bun!! Or 140 in
an ounce of potato chips.
Cortland: Sweet flavor makes it the
perfect dessert apple. But Pink Lady and
Empire are wonderful, too!Servings:
Serves 2. 1 cup per serving
DELICIOUS T OPPING
C in n a m o n A p p le
s
1 cup sliced apple
s with peel
1/2 teaspoon suga
r
1 teaspoon water
pinch ground cinna
mon
Nutrition Information (per serving): 32
calories, 0 g fat, 0 g saturated fat, 0 mg
cholesterol, 8.6 g carbohydrate, 1.3 g
fiber, 6.7 g sugars, 0 g protein.
Place all ingredients
in a
microwaveable pla
stic or glass
container, cover an
d microwave on
high until apples are
tender, about 3-4
minutes.
Diabetic Exchanges:
Bread & Starch: 0.5, Fruit: 0.5
Serve warm over oa
tmeal, cereal or
yogurt.
Total Preparation & Cooking Time: 10
min. (5 Prep, 5 Cook)
2010 Copyright www.foodandhealth.com
A crustless pie with apples, spices and
ricotta cheese.
Apple Almond Rice Pilaf
1 teaspoon oil
1/3 cup sliced almonds
1 cup chopped red apples (don’t peel)
2 cups water
1 cup brown rice
1/4 teaspoon cinnamon
1 tablespoon parsley flakes
1/2 tablespoon chicken bouillon granules
oven. Place all ingredients in a large
covered microwave container and cook
on full power until liquid is absorbed &
rice is tender, about 33-40 minutes.
Heat oil in large nonstick skillet or Dutch
Oven over medium-high heat.
Nutrition Information (per serving): 269
calories, 8.6 g fat, 0.9 g saturated fat, 0
mg cholesterol, 45 g carbohydrate, 3.1 g
fiber, 5.4 g sugars, 6.3 g protein.
Swirl the almonds in the pan until nutty
and add the oil and apples.
Cook apples briefly then add the rest of
the ingredients. Bring to a boil then cover
pan and reduce to a simmer.
Cook until rice is tender and liquid is
absorbed, about 45 minutes.
Microwave instructions: toast the
almonds in a toaster oven or regular
Apples to Try Now!
Servings:
Serves 16. Each serving: 1/2 cup.
Diabetic Exchanges:
Bread & Starch: 3.0, Fruit: 1.0
Total Preparation & Cooking Time: 50
min. (5 Prep, 45 Cook)
Apples are rich in antioxidant
phytochemicals as well as fiber.
It ’s T e a T i me !
Keep fresh apples on hand for grab and
go snacks!
Empire: Bake it, toss it in a salad, or eat
as a snack.
Gala: A crisp, sweet snack or addition to
a salad.
Jonathan: Spicy tang makes it good as a
snack, in a pie, or for applesauce.
Nutrition Information (per serving): 23
calories, 0.1 g fat, 0 g saturated fat, 0 mg
cholesterol, 0 g carbohydrate, 1.1 g fiber,
4.9 g sugars, 0.1 g protein.
Total Preparation & Cooking Time: 62
min. (2 Prep, 60 Cook)
2010 Copyright www.foodandhealth.com
S p ic e d A p p le Te
a
2 apples, cored an
d cut in thin
wedges
3 lemon slices
2 orange slices
4 cinnamon sticks,
broken in half
2 cloves
1/2 teaspoon groun
d allspice
1/2 teaspoon groun
d ginger
8 cups water
2 tea bags
Put all ingredients
except tea bags
into a crock-pot an
d cook on high for
a few hours. Turn the
heat to low. Add
the tea bags and all
ow to steep
briefly. Strain (caref
ul!) the tea into a
pitcher and serve ho
t.
Apple Raisin Rice Pudding
1/2 cup medium-grain (arborio) rice
1/3 cup sugar
1 teaspoon cornstarch
2 cups nonfat milk
1/4 cup raisins
1 baking apple, peeled, cored and diced
into 1 inch pieces
1/2 teaspoon apple pie spice
1 teaspoon vanilla extract
Combine rice, sugar, cornstarch and
milk.
Bring to a simmer and add raisins, apple
pieces and apple pie spice.
Reduce heat to low and stir frequently
until pudding is thick and creamy, about
20 minutes.
Stir in vanilla.
Cook’s Tips
Cover and allow to sit for 5 or 10
minutes.
Stir and serve.
Servings:
4- 3/4 cup per serving
Nutrition Information (per serving): 260
calories, 0 g fat, 0 g saturated fat, 0 mg
cholesterol, 57 g carbohydrate, 1 g fiber,
31 g sugars, 7 g protein.
Diabetic Exchanges:
Bread & Starch: 4.0
Milk: 0.5
Total Preparation & Cooking Time: 35
min. (5 Prep, 30 Cook)
Tak e T he s e Al o ng o n a N i c e Pi c nic!
APPLE TRIVIA:
How many apples would you have to eat
to equal the calories in one ounce of
chips?
Two apples!!
Servings:
Serves 1. Each serving: 1 pita pocket.
Nutrition Information (per serving): 288
calories, 4.9 g fat, 0.9 g saturated fat, 15
mg cholesterol, 55.7 g carbohydrate, 11 g
fiber, 20.9 g sugars, 13.6 g protein.
Diabetic Exchanges:
Bread & Starch: 2.0, Lean Meat: 1.0,
Vegetable: 1.0
Total Preparation & Cooking Time: 5
min. (5 Prep, 0 Cook)
2010 Copyright www.foodandhealth.com
Arborio rice, usually used for risotto,
makes a creamy rice pudding. Top with
berries for more color.
Tu rk ey A p p le P it
a
2 slices of turkey
breast, cut in
pieces
1/2 tablespoon no
n-fat mayonnaise
1 tomato, diced
1 cup shredded ro
maine lettuce
1 apple, diced
1 whole-wheat pit
a pocket
Cut a pita pocket in
half and fill each
half with ingredients.
Serve immediately
or wrap and chill for
later use.
Apple Strudel Pie
2 sheets phyllo dough
baking spray
4 red baking apples, peeled, cored and
diced
1 tablespoon sugar
1/2 teaspoon apple pie spice
1 lemon, zest and juice
Preheat oven to 375º. Combine apples,
sugar, spice and lemon zest and juice
into a microwaveable pie dish and
microwave on high for 12 minutes. Stir
well, apples should be soft.
Servings:
9 - 1 square per serving
Nutrition Information (per serving): 80
calories, 0.5 g fat, 0 g saturated fat, 0 mg
cholesterol, 19 g carbohydrate, 1 g fiber,
9 g sugars, 1 g protein.
Diabetic Exchanges:
Bread & Starch: 1.5
Total Preparation & Cooking Time: 32
min. (10 Prep, 22 Cook)
Top with phyllo dough and lightly spray
between and on top of the sheets.
Bake for 10 minutes or until golden
brown on top. Cool to room temperature
and cut into 9 wedges.
Serve warm or chilled. Sprinkle with
powdered sugar.
Cooks Tips
Red Delicious: Crisp, juicy and sweet - a
favorite for snacking and in salads. But
beware - it doesn’t cook well.
Braeburn: As a snack or in a salad this
apple is crisp, sweet and tart.
Servings:
Serves 2. Each serving: 1 apple
Nutrition Information (per serving): 177
calories, 1.8 g fat, 1 g saturated fat, 6 mg
cholesterol, 36.4 g carbohydrate, 3.6 g
fiber, 31.3 g sugars, 6.4 g protein.
Diabetic Exchanges:
Bread & Starch: 1.0
Fruit: 1.0
Milk: 1.0
Total Preparation & Cooking Time: 2 min.
(2 Prep, 0 Cook)
2010 Copyright www.foodandhealth.com
These thin tasty apple slices are great for
afternoon tea or an after-dinner treat.
Re f r e s hi ng , he al t hy s nac k
A p p le D ip
2 apples, cored an
d cut in wedges
1 cup nonfat, light
vanilla yogurt
1/2 teaspoon grou
nd cinnamon
Mix yogurt and cin
namon.
Serve apple wedges
with cinnamon
yogurt and enjoy.
Raspberry Apple Sauce
2 apples, peeled, cored, diced
2 Tbsp sugar
1/2 cup water
1/2 tsp cinnamon
1 cup raspberries
Microwave: cook in covered container
until apples are soft; mash apples and
add raspberries.
Combine apples, sugar, water and
cinnamon in small pan and place over
medium-high heat.
Servings:
Serves 4. Each serving: 1/2 cup.
Bring to a boil, cover and reduce heat to
simmering. Stir frequently.
Cook until apples are soft, about 7-9
minutes.
Mash apples with potato masher and
remove from stove.
Nutrition Information (per serving): 70
calories, 0 g fat, 0 g saturated fat, 0 mg
cholesterol, 17 g carbohydrate, 3 g fiber,
11 g sugars, 0 g protein.
Diabetic Exchanges:
Fruit: 1.0
Total Preparation & Cooking Time: 20
min. (10 Prep, 10 Cook)
Stir in the raspberries and serve warm.
Cook’s Tips
Store apples in the refrigerator. Keep
them in a drawer or other closed
container away from foods with strong
odors.
Experiment with different varieties of
apples to find your favorites!
Servings:
Serves 6. Each serving: 1/2 cup.
Nutrition Information (per serving): 137
calories, 2.5 g fat, 0.5 g saturated fat, 0
mg cholesterol, 31 g carbohydrate, 4 g
fiber, 26.2 g sugars, 0.5 g protein.
Diabetic Exchanges:
Bread & Starch: 2.0
Fruit: 1.0
Total Preparation & Cooking Time: 55
min. (10 Prep, 45 Cook)
2010 Copyright www.foodandhealth.com
Raspberries contain ellagic acid,
quercetin and anthocyanins. Apples
contain quercetin and kaempferol.
A Fav o r i t e f o r Ki d s o f Al l Ag es!
Wo r m y A p p le s
6 red baking apple
s, cored and
sliced
1/4 cup raisins
1 Tbsp soft margar
ine
juice of one lemon
1 tsp cinnamon
pinch nutmeg
1 Tbsp brown suga
r
6 candy gummy wo
rms
Preheat oven to 35
0 ºF. Combine
apples, raisins, ma
rgarine, lemon
juice, spices and su
gar in a large
baking dish. Cover
and bake until
apples are tender,
about 30-45
minutes. Place in bo
wls and serve
warm or chilled. Ga
rnish each one
with a gummy worm
.
Cherry-Apple Skillet Pie
1 cup frozen pitted cherries (or berries)
3 baking apples, peeled, cored and
sliced
2 tablespoon sugar
1/2 teaspoon cinnamon
2 cups fat-free pancake batter
minutes. Scoop out each portion and
serve with the crust on the top.
Preheat oven to 350º. Lightly spray a
large, nonstick skillet with vegetable oil
cooking spray and heat over medium
high heat.
Nutrition Information (per serving): 200
calories, 1 g fat, 0 g saturated fat, 0 mg
cholesterol, 45 g carbohydrate, 4 g fiber,
36 g sugars, 3 g protein.
Place cherries, apples, sugar and
cinnamon in pan and saute until apples
are tender - about 4-6 minutes.
Diabetic Exchanges:
Bread & Starch: 2.0
Fruit: 1.0
Shake fruit so it is level in pan. Pour
pancake batter over the top of the fruit
and place the pan in the oven.
Total Preparation & Cooking Time: 30
min. (10 Prep, 20 Cook)
Servings:
Serves 4. Each serving: 1/4th slice.
Sweet and sour cherries are a natural
partner to apples in this great easy
dessert. We added berries for flavor.
Bake until top is golden brown, about 12
Cook’s Tips
Golden delicious apples are good for just
about every use, including baking, pies,
applesauce, salads, snacks and fruit
plates.
Servings:
Serves 10. 1 serving each.
Nutrition Information (per serving): 216
calories, 5.9 g fat, 2.4 g saturated fat, 4
mg cholesterol, 40.9 g carbohydrate, 1.8
g fiber, 26 g sugars, 0.9 g protein.
Diabetic Exchanges:
Bread & Starch: 2.0
Fat: 1.0
Fruit: 2.0
Total Preparation & Cooking Time: 70
min. (10 Prep, 60 Cook)
2010 Copyright www.foodandhealth.com
A Cl as s i c !
D ee p D is h A p p le
R h ub ar b P ie
1 prepared pie crus
t
Filling:
4 large apples, pe
eled, cored and
sliced
1 cup chopped rh
ubarb, fresh or
frozen
1 cup sugar or Sp
lenda brand
sweetener
1/4 cup flour
1 teaspoon apple
pie spice
Stir all ingredients
for filling together
in a medium sized
mixing bowl and
place in a 10 inch de
ep dish pie pan.
Place one pie crust
on top of the
fruits. Cut 3 or 4 sli
ts to allow the
steam to escape. Ba
ke at 375
degrees for about
an hour.
Apple Pizza
10 ounces of pizza dough, rolled flat
3 apples, peeled, cored & sliced
1 Tbsp sugar
1 tsp cinnamon
1/4 cup fat free ricotta cheese
4 tsp caramel sauce
4 Tbsp vanilla nonfat yogurt
of pizza with 1 teaspoon of caramel
sauce
Servings:
6 pieces
Preheat oven to 425º. Prebake pizza
crust until dough is firm but not golden,
about 5 minutes.
Nutrition Information (per serving): 190
calories, 1.5 g fat, 0 g saturated fat, 0 mg
cholesterol, 38 g carbohydrate, 1 g fiber,
13 g sugars, 6 g protein.
Toss apples with cinnamon and sugar.
Spread apples evenly over the pizza
crust.
Diabetic Exchanges:
Bread & Starch: 1.5
Fruit: 1.0
Top apples with dollops of ricotta. Bake
until apples are soft and crust is golden,
about 5 minutes.
Total Preparation & Cooking Time: 10
min. (5 Prep, 5 Cook)
A favorite entree is also a favorite
dessert.
Cut into 6 squares and serve each piece
on top of 1 tablespoon vanilla yogurt that
is spread across plate; drizzle each piece
Cook’s Tips
According to the U.S. Apple Association,
there are about 2,500 known varieties of
apples grown in the U.S. and more than
7,500 worldwide!
Cut apples just before serving to minimize
browning.
Servings:
Serves 4. 1 cup per serving.
Nutrition Information (per serving): 88
calories, 0.9 g fat, 0.4 g saturated fat, 1
mg cholesterol, 19.1 g carbohydrate, 3.2 g
fiber, 14.4 g sugars, 3.2 g protein.
Diabetic Exchanges:
Bread & Starch: 0.5, Vegetable: 1.0
Total Preparation & Cooking Time: 10
min. (10 Prep, 0 Cook)
2010 Copyright www.foodandhealth.com
A p p le s ad d a s w e e t c r unc h t o t his sla w
A p p le S la w
1 unpeeled red ap
ple, cored and
chopped
4 cups shredded ca
bbage
1/2 cup red onion
s, chopped
1 green sweet pepp
er, chopped
1/2 cup fat-free, lig
ht vanilla yogurt
2 Tbsp orange jui
ce
pinch cinnamon
Combine all ingred
ients in a mediumsized mixing bowl.
Refrigerate until
ready to serve.
Apple-Rice Stuffing
3 cups each: diced apples, onions and
celery
1 Tbsp margarine
4 cups stuffing (or 1 box of Stove Top
brand stuffing), made without fat
3 cups cooked brown rice (1 cup rice
plus 2 cups water cooked for 30 minutes
in the microwave)
1 cup low-sodium broth
Servings:
Serves 16. Each serving: 1/2 cup.
Sauté the apples, onions and celery in
the margarine.
Total Preparation & Cooking Time: 55
min. (5 Prep, 50 Cook)
Nutrition Information (per serving): 165
calories, 5 g fat, 1 g saturated fat, 1 mg
cholesterol, 26 g carbohydrate, 3.4 g
fiber, 5 g sugars, 3.5 g protein.
Diabetic Exchanges:
Bread & Starch: 1.0
Fruit: 1.0
When they are soft (about 5 minutes),
add the prepared stuffing, rice and broth.
Combine well and place in covered
casserole or baking dish.
This recipe contains 38% fewer calories,
75% less fat, 66% less sodium and 66%
more fiber than regular stuffing.
Bake for 45 minutes at 350 ºF.
Cook’s Tips
Co o k It Wi t h Ap p l e J ui c e
Rome Beauty: Firm flesh and sweet
taste - a good baking apple.
Granny Smith: Tart taste is
appropriate for all uses.Servings:
Serves 4. 1 cup per serving
Nutrition Information (per serving): 90
calories, 0.5 g fat, 0 g saturated fat, 0
mg cholesterol, 17 g carbohydrate, 4
g fiber, 7 g sugars, 4 g protein.
Diabetic Exchanges:
Vegetable: 3.0
Total Preparation & Cooking Time: 15
min. (5 Prep, 10 Cook)
2010 Copyright www.foodandhealth.com
1 pound steamed
Brussels sprouts
1 cup sliced swee
t onion
1 apple, sliced thin
1/4 cup apple juice
1 tablespoon light
soy sauce
1 tablespoon rice
vinegar
Lightly spray a large
nonstick skillet
with vegetable oil sp
ray and place
over medium-high
heat.
Saute onion and ap
ple 3 minutes,
add remaining ingred
ients, stir and
heat through.
Serve hot.