When you want a really refreshing smoothie on a hot summer’s day, pop the applesauce in the freezer for 15 to 20 minutes before blending all the ingredients.
1C 100% apple juice or apple cider
1C orange juice
½ tsp ground cinnamon
½ tsp ground nutmeg
Place all ingredients in a blender, and blend until smooth. Serve immediately, or keep chilled until serving time. Garnish with additional cinnamon, if desired.
Makes 2 servings.
Approximate Nutritional Analysis (per serving): calories, 377; protein, 1 g; carbohydrates, 97 g; dietary fiber, 13 g; fat, 1 g; cholesterol, 0 mg; sodium, 14 mg.
Apple Raisin Yogurt
Yogurt with fruit makes a great snack, breakfast, or dessert.
1 small sweet apple, unpeeled
1C non-fat yogurt (plain, vanilla or lemon)
Core apple. Grate it into a small bowl. Add yogurt, granola, and raisins, and stir together. Chill, if desired. Makes 1 to 2 servings.
Approximate Nutritional Analysis (per serving): calories, 199; protein, 8 g; carbohydrates, 32 g; dietary fiber, 3 g; fat, 5 g; cholesterol, 8 mg; sodium, 93 mg.
Whole-Wheat Nut Quick Bread
2C whole wheat flour
1/4c bran flakes
1/4c wheat germ
2 tsp ground allspice
2 tsp baking powder
1 tsp baking soda
¼ tsp ground cloves
½c 100% apple juice
1/2c plain or vanilla yogurt
1/3c vegetable oil
1c chopped walnuts
Preheat oven to 350 degrees F. Grease and flour a 9x5” loaf pan.
In a large bowl, combine the flour, bran flakes, wheat germ, allspice, baking powder, baking soda and cloves. Make a well in the center of the dry ingredients.
In a small bowl, mix together the apple juice, apple sauce, yogurt, honey, oil and eggs. Beat well and pour in to the center of the dry ingredients. Stir to combine without overmixing.
Fold in the nuts and spoon the batter into the prepared pan. Bake for 50-55 minutes, or until a skewer inserted into the center comes out clean. Let cool in the pan for 10 minutes; turn out of the pan onto a wire rack. Cool completely before cutting.
Makes 12-15 slices.
Tuna Apple Tortilla Wraps
The flour tortillas make this a light, quick-and-easy lunch that is lean and healthful.
2 tortillas (8 inches each)
2T spread, such as herbed cream cheese, pureed roasted peppers, hummus, or baba ghanoush
1 large sweet-tart apple, washed, cored, and thinly sliced
1 can (6½ ounces) tuna in water, drained
½ to 1 T reduced-fat mayonnaise or sour cream
Freshly ground pepper, to taste
Mild curry powder (optional)
2 scallions with green tops, cut in half then sliced lengthwise
Place the tortillas on dinner plates and spread each with 1 tablespoon of the spread of your choice. Arrange apple slices down the center of the tortillas, staying well within 1 inch from the edges.
In a small bowl, flake the tuna and combine with the mayonnaise and pepper. Spoon the tuna mixture over the apple slices. Sprinkle with a dash of mild curry powder, if desired. Top with the scallions. Roll the wraps from front to back and serve immediately.
To take along in a lunch box or brown bag, wrap securely in plastic wrap or place in a resealable plastic bag.
Makes 2 wraps.
Approximate Nutritional Analysis (per serving): calories, 360; protein, 26 g; carbohydrates, 42 g; dietary fiber, 5 g; fat, 10 g; cholesterol, 40 mg; sodium, 549 mg.
Apple Tortellini Salad
For pasta salad lovers, this one is hard to beat. Healthful, low in fat, and high in fiber, this recipe has lots of flavor, texture, and color. It makes a wonderful addition to a party buffet or a tasty lunch for school or work.
3T frozen apple juice concentrate, thawed
3T light corn syrup
2 tsp brown sugar
1 tsp apple cider vinegar
1/2 tsp garlic salt
Ground white pepper, to taste
1 package (9 ounces) refrigerated or frozen cheese-filled tortellini
3 medium sweet-tart apples, cored and sliced (about 2 cups)
2C shredded salad greens
1C sliced fresh strawberries
½C thinly sliced celery
½ C sliced scallions
2T toasted pine nuts (optional)
FOR DRESSING, combine apple juice concentrate, corn syrup, brown sugar, vinegar, garlic salt, and pepper in a screw-top jar; shake well and refrigerate.
FOR SALAD, cook tortellini according to package directions. Drain, and cool by rinsing pasta under cold water. Shake gently to drain thoroughly. In a large mixing bowl, combine tortellini, apples, salad greens, strawberries, celery, and scallions. Toss salad gently with chilled dressing. Sprinkle with pine nuts, if desired, and serve.
Makes 6 to 8 servings.
Approximate Nutritional Analysis (per serving, including pine nuts): calories, 191; protein, 4 g; carbohydrates, 35 g; dietary fiber, 4 g; fat, 5 g; cholesterol, 36 mg; sodium, 73 mg.
Make a quick variation of this dish by using leftover cooked rice (jasmine is wonderful) and cooking the apples in the microwave on HIGH for 3 to 4 minutes per apple. Serve as a light lunch or as a vegetable and grain side dish with roast chicken or pork.
3T butter, divided
1 medium onion, chopped
½C uncooked rice
½ tsp ground allspice
½ tsp ground ginger
4 large baking apples
¼C 100% apple juice or cider
Preheat oven to 350°F.
Heat 2 tablespoons of the butter in a medium-sized skillet. Add the onion and sauté for 5 minutes.
Stir in the water, rice, allspice, and ginger. Bring to a boil, reduce the heat, and cover the skillet. Simmer for 20 minutes or until the rice is tender but not soft. Stir in the raisins
Core the apples, leaving about ¼ inch of flesh at the bottoms. Scoop out approximately ¼ inch of flesh from the centers. Chop and add to the rice mixture. Place the apples in a baking dish and spoon the rice stuffing into and on top of the apples. Add apple juice.
Cut the remaining tablespoon of butter into small pieces and dot over the rice mixture. Cover loosely with aluminum foil. Bake for 45 minutes.
Makes 4 servings.
Approximate Nutritional Analysis (per serving): calories, 365; protein, 3 g; carbohydrates, 71 g; dietary fiber, 7 g; fat, 10 g; cholesterol, 23 mg; sodium, 62 mg.
If you’re in a rush, opt to use a frozen puff or phyllo pastry. The flavorings are all very basic. If you like, you can add ½ teaspoon each of ground nutmeg and ginger; replace the allspice with 1 teaspoon cinnamon; or add grated orange or lemon zest.
3 medium baking apples, tart or sweet
1 tsp ground allspice
Pastry for a single 9-inch piecrust
Preheat oven to 400°F. Grease a large baking sheet.
Peel, core, and cut the apples into ¼–inch slices. In a medium-sized bowl, combine the apples with the raisins, honey, and allspice.
Roll out the pastry to a circle approximately 10 inches in diameter. Spoon the apple mixture over half the dough, leaving a 1-inch border. Fold the other half over the apples, moisten the edges with milk, and seal. Crimp the edges with the tines or the handle of a fork.
Place on the baking sheet, brush with milk, and sprinkle with sugar. Bake for 45 minutes.
Makes 2 servings.
Approximate Nutritional Analysis (per serving): calories, 586; protein, 6 g; carbohydrates, 99 g; dietary fiber, 8 g; fat, 22 g; cholesterol, 0 mg; sodium, 415 mg.
Pork Tenderloin Stuffed With Apples
1 pork tenderloin (about 1 pound)
2T butter or olive oil
2 medium baking apples, cored and thinly sliced
1 medium onion, cubed1C fresh bread crumbs, made by processing 2 large slices of stale bread
½ tsp marjoram
½ tsp savory
½ tsp freshly-ground black pepper
½ tsp salt
½ tsp – 1T vegetable or olive oil
4T honey 1T brown sugar 2T apple cider vinegar 1T brown mustard
Preheat oven to 375 degrees F.
Split the tenderloin almost in half lengthwise. Place it between two sheets of waxed paper; pound it to about ½-inch thick.
Heat the butter or olive oil in a skillet over medium heat. Add the apples and onion and sauté until lightly brown and soft, about 5 minutes. Add the breadcrumbs, marjoram and savory, and toss with the apple-onion mixture until moistened through. Remove from heat.
Pepper and salt the inside of the tenderloin and spread the apple stuffing over the surface. Roll the tenderloin lengthwise and tie with kitchen string. Reheat the skillet over medium heat. Add oil and brown the pork on all sides. Place in a baking dish.
To make the glaze, combine the honey, sugar, vinegar and mustard. Pour the glaze over the tenderloin and bake for 45 minutes, basting with the glaze 3-4 times. Remove from the oven; let stand 5-10 minutes before serving. Makes 4 to 6 servings.