Nutritional Apple Recipes

Updated: May 28


Apple’s contain good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

ROZIE’S APPLE COFFEE CAKE

1 1/3 Cups (300mL) Flour

¾ (180mL) cups sugar

3 tsp (15mL) baking powder

¼ tsp(1mL) salt

¼ Cup (60mL) butter or margarine (room temp)

1 whole egg, beaten or use 4 Tbsp (60mL) liquid egg whites

¾ Cup (180mL) Milk

1 tsp (5mL) vanilla extract.

2-3 Cooking apples. Peeled and sliced. Add a squeeze of lemon juice or orange juice to prevent apples from turning brown.

Topping

1/3 Cup (80ml) brown sugar ½ tsp (2ml) cinnamon

Place flour, sugar, baking powder and salt in a large bowl. Cut in or Rub butter into flour mixture until it is crumbly. Make a well in the center. In another bowl, beat eggs until frothy. Add milk and vanilla. Pour into well. Stir just enough to moisten. Place into a greased 8x8 inch (20x20 cm) cake pan. Arrange sliced apples on top of batter, slightly pushing them into the batter. Sprinkle brown sugar and cinnamon mix over top of the apples. Bake in a 350 F (180 C) oven for 35-45 min. Every oven bakes differently so watch for it to brown nicely and that apples are tender.

Recipe from: Rose-Marie MacPherson Strathmore, Alberta

Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They contain no saturated fats or cholesterol but are rich in dietary fiber, which helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fiber also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.

APPLE HARVEST SOUP

4 apples, peeled and chopped

2 Tbsp (30mL) vegetable oil 1 Tbsp (15mL) butter

1 large onion, chopped 4 Cups (900mL) butternut squash, cubed

2 large carrots, sliced 2 parsnips, sliced

1 Cup (250mL) apple juice or cider 3 Cups (750mL) chicken or vegetable stock

1/4 tsp (1mL) pepper

1/2 tsp (2mL) curry

1 Cup (250mL) milk

Heat the oil and butter in saucepan, add the onion and apples and sauté over medium heat for 5-10 minutes, until soft. Add the squash, carrots, parsnips, apple juice, stock and spices. Cover pan and simmer for 25 minutes. Purée the vegetables in a blender or food processor. Return purée to saucepan, add milk and bring almost to boil. Pour into serving bowls and top with a few thin apple slices.

Apples contain dietary fibre in their skins and core. About 10 % of an apple is made up of carbohydrate and 4% is a variety of vitamins and minerals. The rest of the apple, more than 80% is water.

Apples are fat, sodium, and cholesterol free.

In addition, an apple is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

BAKED APPLE SALMON STEAKS

2 Salmon Steaks

1 Large Apple Chopped

1 Onion chopped

3 Tbsp (45mL) Balsamic vinegar

2 Tbsp (30 mL) Lemon juice

Place salmon separately on 2 tinfoil sheets large enough to fold and seal salmon. Add chopped apple and onion divided evenly between salmon steaks. Pour balsamic vinegar and lemon juice over salmon, apple and lemon mixture.

Wrap tightly in foil so juice and steam do not escape.

Place on baking pan and bake in 350 degree oven for about 20 minutes.

Recipe from: Susan Kane – Strathmore, Alberta

APPLE CRANBERRY CRISP

Filling:

5 Medium Apples

1 Can (398 mL) whole cranberry sauce

¾ Cup (180 mL) sugar

2 Tbsp (30 mL) all purpose flour

Topping:

½ Cup (120 mL) Grated nuts of your choice

1 Cup (240 mL) rolled oats

5 Tbsp (75mL) packed brown sugar

1 tsp (5 mL) cinnamon

¼ Cup (60 mL) melted butter

Preheat oven to 375 degrees. For filling peel and core apples then slice. Combine cranberry sauce, sugar and flour in bowl. Mix well. Pour cranberry mixture over apples in baking pan.

Combine nuts, oats, brown sugar, flour, cinnamon and melted butter. Mix well. Sprinkle over mixture. Bake 35-40 minutes or until fruit is tender.

Serve over your favourite low-cal ice cream.

Recipe from: Sandie Zobell – Chestermere, Alberta

Apple contains minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.




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