1
iStock
Healthy Mini Apple Pies
The only thing better than apple pie is this bite-size version. Oats, olive oil, and spices make a nutritious alternative to traditional pie crust that still has your favorite fall flavors.Oatslend an extra dose of fiber that’s traditionally missing frompie crust, per the USDA, and with oats as the base, these pies aregluten-free. (If you need to completely avoid gluten, look for oats labeled “gluten-free” to make sure the oats have not been cross-contaminated during production and packaging.)
4.7 out of 31 reviews
SERVES
16
CALORIES PER SERVING
104
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
20 min
TOTAL TIME
35 min
Ingredients
1½ cups old-fashioned rolled oats
¼ cup light-tasting olive oil, divided
1½ tsp light brown sugar
¾ tsp ground cinnamon, divided
¼ tsp kosher salt
2 medium tart-sweet apples (such as McIntosh), peeled and diced
¼ cup raisins
2 tbsp pure maple syrup
1 pinch ground nutmeg
1 pinch ground ginger
Directions
1 Preheat oven to 400 degrees F. Spray a mini muffin tin with nonstick cooking spray.
2 Place oats in a blender or food processor and pulse.
3 Transfer oat mixture to a bowl and add 2 tbsp of olive oil, brown sugar, ¼ tspof cinnamon, and salt. Stir to combine and then evenly distribute the pie crust mixture into prepared muffin tin, pressing into bottom and up the sides of each muffin cup.
4 In a mixing bowl, combine apples, 2 tbspof olive oil, ½ tspcinnamon, raisins, maple syrup, nutmeg, and ginger. Toss to evenly coat. Gently place apple mixture into each of the muffin cups.
5 Bake in the preheated oven until apples are soft and crust begins to brown, about 20 to 25 minutes.
Nutrition Facts
Amount per serving
Serving size1 mini pie
calories
104
total fat
4g
saturated fat
0.5g
protein
2g
carbohydrates
15g
fiber
1.9g
sugar
5.7g
added sugar
1.9g
sodium
19mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Vegan, Low-Sodium, Family-Friendly, Dessert
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2
iStock
Spiced Pecan Baked Apples
Baked apples are like pie filling without the fuss. Using nuts — pecans are called for, but walnuts or sliveredalmondswould work well, too — adds some plant-based protein, fiber, and heart-healthy monounsaturated fats, according toUSDAdata, to make this dessert even more satisfying.
contains Tree Nuts
4.4 out of 8 reviews
SERVES
4
CALORIES PER SERVING
220
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
4 medium apples, washed and cored
½ cup chopped pecans
1 tsp ground cinnamon
1 pinch ground nutmeg
½ tsp ground ginger
2 tbsp pure maple syrup
1 tsp pure vanilla extract
Directions
1 Preheat oven to 400 degrees F. Prepare apples and set each one on a square of aluminum foil.
2 In a small mixing bowl, combine remaining ingredients and stir until pecans are evenly coated.
3 Spoon the pecan mixture into the hole in each apple. Wrap the aluminum foil around each apple and place into an 8x8-inch baking dish.
4 Bake in preheated oven until apples are soft and can be easily pierced by a fork, about 30 to 35 minutes.
Nutrition Facts
Amount per serving
calories
220
total fat
10g
saturated fat
0.9g
protein
2g
carbohydrates
35g
fiber
6.1g
sugar
25.7g
added sugar
6.2g
sodium
3mg
TAGS:
Tree Nuts, Heart-Healthy, Mediterranean, Gluten-free, Vegan, Vegetarian, Low-Sodium, High-Fiber, Family-Friendly, Dessert
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3
Ricka Kinamoto/AdobeStock
Microwave Apple Mug Cake
Dessert you can make in five minutes flat? Yes, please! This mug cake is the perfect thing when you want a fast, easy treat. Applesauce keeps this cake super moist (much like a bread pudding in texture), while maple syrup adds just the right touch of sweetness. But perhaps the best part is that everything is mixed and cooked in the same mug, so there’s no dishes to worry about cleaning.
contains Wheat
5.0 out of 20 reviews
SERVES
1
CALORIES PER SERVING
194
AUTHOR
Kelly Kennedy, RDN
PREP TIME
4 min
COOK TIME
1 min
TOTAL TIME
5 min
Ingredients
2 tbsp all-purpose flour
2 tbsp whole-wheat flour
2 tsp pure maple syrup
½ tsp ground cinnamon
¼ tsp baking powder
¼ cup unsweetened applesauce
½ tsp pure vanilla extract
¼ cup diced apples
Directions
1 Add all the ingredients to a microwave-safe mug and stir until just moistened.
2 Microwave on high for 1½ to 2½ minutes. Allow to cool slightly before enjoying.
Nutrition Facts
Amount per serving
calories
194
total fat
0.7g
saturated fat
0.1g
protein
4g
carbohydrates
44g
fiber
4.1g
sugar
17.4g
added sugar
8.3g
sodium
126mg
TAGS:
Wheat, Vegetarian, Vegan, Heart-Healthy, Low-Fat, Low-Sodium, Family-Friendly, Quick & Easy, Dessert
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4
Adobe Stock
Apple Cinnamon Muffins
Applesauce has long been a healthy stand-in for oils, butter, or eggs in baking recipes, helping you to cut back on the calories and fat without sacrificing texture or taste. Here, it adds an extra dose of apple flavor.
contains Dairy, Wheat, Tree Nuts, Eggs
5.0 out of 8 reviews
SERVES
12
CALORIES PER SERVING
227
AUTHOR
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
15 min
TOTAL TIME
30 min
Ingredients
1¼ cups old-fashioned oats
1¼ cups unsweetened applesauce
½ cup low-fat (1 percent) milk or milk of your choice
1 large egg
1 tsp pure vanilla extract
¼ cup canola or vegetable oil
¼ cup honey
1 cup whole-wheat flour
2 tbsp ground flaxseed
1 tsp baking powder
½ tsp baking soda
1 tsp ground cinnamon
¼ tsp kosher salt
2 apples, skin on, chopped
½ cup chopped walnuts
Directions
1 Preheat oven to 375 degrees F. Line a muffin tin with liners or spray with nonstick cooking spray and set aside.
2 In a mixing bowl, combine oats, applesauce, milk, egg, vanilla, oil, and honey. Stir to combine.
3 In a separate bowl, mix together flour, flaxseed, baking powder, baking soda, cinnamon, and salt.
4 Make a well in the center of the dry ingredients and add the applesauce mixture. Mix until all ingredients are just moistened, being careful not to overmix. Stir in the apples and walnuts.
5 Evenly divide the muffin mixture among the 12 muffin cups and bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean, about 15 to 20 minutes.
Nutrition Facts
Amount per serving
calories
227
total fat
10g
saturated fat
0.9g
protein
5g
carbohydrates
31g
fiber
4.4g
sugar
12.1g
added sugar
5.8g
sodium
128mg
TAGS:
Dairy, Wheat, Tree Nuts, Eggs, Mediterranean, Vegetarian, Low-Sodium, Family-Friendly, Breakfast
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5
Tatjana Zlatkovic/Stocksy
Apple Peanut Butter Smoothie
Bananas are a smoothie staple, but apples? Not so much. This recipe may change your mind on that, however. Flaxseeds add a healthy dose of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, according to theUSDA. The human body can’t digest whole flaxseed, so be sure to use ground flaxseeds so that you can reap all their nutritional benefits.
contains Soy, Peanuts
4.4 out of 17 reviews
SERVES
1
CALORIES PER SERVING
384
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 medium apple (such as Honeycrisp or Gala), skin-on
½ frozen banana
2 tbsp old-fashioned oats
1 tbsp natural peanut butter
1 tbsp ground flaxseeds
⅓ cup plain, unsweetened soy milk
½ tsp ground cinnamon
1 pinch ground nutmeg (optional)
Directions
1 Place all the ingredients into a blender and blend on high until completely smooth, about 1 minute.
Nutrition Facts
Amount per serving
calories
384
total fat
14g
saturated fat
1.8g
protein
11g
carbohydrates
57g
fiber
11.4g
sugar
27.1g
added sugar
0g
sodium
85mg
TAGS:
Soy, Peanuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegan, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Family-Friendly, Quick & Easy, Breakfast
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6
Nata Bene/Adobe Stock
Breakfast Apple Crisp
Don’t let its typical dessert designation dissuade you — apple crisp has all the components of a hearty, healthy breakfast: fruit, nuts, and whole grains. Almonds add some filling protein, perUSDAdata, and, along with the apples and oats, form a fiber trifecta in this one-pan recipe.
contains Tree Nuts
4.8 out of 12 reviews
SERVES
6
CALORIES PER SERVING
227
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
2 tbsp light-tasting olive oil, divided
4 cups Honeycrisp apples, peeled and chopped
1 tsp ground cinnamon, divided
½ tsp ground ginger, divided
1 cup old-fashioned oats
⅓ cup sliced almonds
¼ cup dried cranberries, no sugar added
1 tbsp pure maple syrup
Dollop of whipped cream (optional)
Directions
1 Preheat oven to 350 degrees F. Lightly grease an 8x8-inch baking dish with ½ tbsp olive oil.
2 Add apples, cinnamon, and ginger to a mixing bowl and gently stir until evenly coated. Spread apple mixture into the bottom of the prepared baking dish, reserving the mixing bowl.
3 To the reserved mixing bowl, add oats, almonds, cranberries, maple syrup, and remaining 1½ tbsp of olive oil. Toss to evenly combine. Pour oat mixture evenly over apples.
4 Cover baking dish with aluminum foil and bake in preheated oven for 20 minutes. Remove cover and bake until oats are lightly browned, about 10 to 20 minutes more. Serve warm or at room temperature with a dollop of whipped cream, if desired.
Nutrition Facts
Amount per serving
calories
227
total fat
9g
saturated fat
0.9g
protein
4g
carbohydrates
35g
fiber
5.7g
sugar
14.5g
added sugar
5.4g
sodium
1mg
TAGS:
Tree Nuts, Gluten-free, Heart-Healthy, Vegetarian, Vegan, Low-Sodium, High-Fiber, Family-Friendly, Breakfast, Dessert
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7
Adobe Stock
Turkey, Apple, and Cheddar Sandwich
If you’ve never used apples in a savory pairing, this upgraded turkey sandwich is likely to become a fast favorite. Granny Smith apples have a characteristic tart flavor that cuts through the creaminess of the cheese. Use 100 percent whole-wheat bread that lists whole-wheat flour as the first ingredient for a fiber- and nutrient-packed base for your sandwich. According to data from theUSDA, you’ll get almost 4 g of fiber from the bread alone.
contains Wheat, Dairy
4.9 out of 10 reviews
SERVES
2
CALORIES PER SERVING
415
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
4 slices whole-wheat bread
4 oz fresh roasted turkey breast, sliced or deli turkey
2 slices cheddar cheese
½ Granny Smith apple, thinly sliced
½ cup red leaf lettuce, rinsed and thoroughly dried
1½ tbsp grainy mustard
Directions
1 Lay 1 slice of bread on each of 2serving plates. Top each with half the turkey, cheese, apple, and lettuce.
2 Spread half the mustard on each of 2 more slices of bread before using them to top each sandwich.
Nutrition Facts
Amount per serving
calories
415
total fat
13g
saturated fat
5.8g
protein
30g
carbohydrates
38g
fiber
5.2g
sugar
10.1g
added sugar
6g
sodium
699mg
TAGS:
Wheat, Dairy, High-Fiber, High-Protein, Quick & Easy, Lunch
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8
Amy Drucker/Stocksy
Homemade Applesauce
Homemade applesauce is one of the easiest and quickest ways to use up extra apples. In contrast to manystore brands, per the USDA, this applesauce contains no added sugar, allowing you instead to enjoy the natural sweetness the apples have to offer. It will last for up to 1 week stored in a covered container in the refrigerator.
4.9 out of 12 reviews
SERVES
4
CALORIES PER SERVING
145
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
6 medium apples, washed thoroughly, peeled and chopped
½ cup water
1 lemon, juiced
½ tsp ground cinnamon
1 pinch kosher salt
Directions
1 Place a large pot over medium heat. Add all the ingredients and bring to a light boil. Reduce heat to low, cover, and simmer until apples are tender, about 30 to 35 minutes.
2 Remove from heat and use a fork or potato masher to thoroughly mash the apples. Serve warm or chilled.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
145
total fat
0.5g
saturated fat
0.1g
protein
1g
carbohydrates
39g
fiber
6.8g
sugar
28.7g
added sugar
0g
sodium
20mg
TAGS:
Heart-Healthy, Gluten-free, Vegetarian, Vegan, Low-Fat, Low-Sodium, Family-Friendly, Side Dish
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9
Adobe Stock
Cider-Glazed Boneless Pork Roast
A pork roast glazed with apple cider is an elegant yet surprisingly simple way to prepare a delightful fall dinner even on a busy weeknight. In fact, you can have this delicious (and impressive) meal on the table in just half an hour! The roasted apples lend a natural sweetness that pairs perfectly with pork. While pork sometimes gets a bad rap, tenderloin is a lean cut (per theUSDA) that will allow you to enjoy pork while still staying on track with your health goals.
4.8 out of 5 reviews
SERVES
6
CALORIES PER SERVING
306
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
25 min
TOTAL TIME
30 min
Ingredients
1 tbsp extra-virgin olive oil
2 pound pork loin
½ tsp kosher salt
¼ tsp freshly ground black pepper
4 Golden Delicious apples, core removed, quartered
2 cups low-sodium chicken broth
1 cup apple cider
¼ cup pure maple syrup
2 tbsp apple cider vinegar
Directions
1 Preheat oven to 425 degrees F.
2 Place a Dutch oven over medium-high heat. Add olive oil. Season pork loin all over with salt and pepper and place in Dutch oven, turning as needed, until browned on all sides, about 2 to 3 minutes per side.
3 Add apple pieces and chicken broth. Cover Dutch oven and place in the preheated oven. Bake until pork has reached an internal temperature of 145 degrees F, about 20 to 30 minutes.
4 Combine apple cider, maple syrup, and cider vinegar in a small saucepan over medium heat. Bring to a boil, reduce heat, and simmer until mixture has thickened to a glaze texture, about 5 minutes. Serve pork loin with roasted apples and a drizzle of the cider glaze.
Nutrition Facts
Amount per serving
calories
306
total fat
6g
saturated fat
1.4g
protein
32g
carbohydrates
29g
fiber
2.8g
sugar
23.4g
added sugar
8.1g
sodium
191mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Gluten-free, High-Protein, Family-Friendly, Quick & Easy, Dinner