5 healthy, delicious apple recipes

Always a fun way to warm up on the cooler fall evenings.

Makes 4 servings

Ingredients

• 3 cinnamon sticks
• 1 tsp black peppercorns
• ½ tsp whole cloves
• ¼ tsp ground nutmeg
• 4 cups unsweetened apple juice
• ½ Tbsp orange zest
• Dash of maple syrup, optional for added sweetness

Preparation

• Combine cinnamon sticks, peppercorns and cloves in a saucepan and cook over medium-high heat for about 4-5 minutes, stirring frequently. 
• Add the nutmeg, apple juice, and orange zest and stir to combine. Bring to a boil.
• Reduce heat and simmer for 15-20 minutes. Pour cider mixture through a fine-mesh sieve into a mug. Allow to cool slightly.

Nutrition

 Serving size: 1 cup

Calories: 117 | total fat: 0 g | saturated fat: 0 g | sodium: 11 mg | cholesterol: 0 g | total carbohydrates: 29 g | fiber: 1 g | sugars: 24 g | protein: 0 g | potassium: 250 mg

Apple glazed chicken

A tasty, sweet and slightly salty combination for fall.

Makes 2 servings

Ingredients

• 1 Tbsp olive oil
• 4 boneless, skinless chicken thighs
• ¼ cup apple cider vinegar
• 1 medium apple, peeled and chopped into bite-sized pieces
• 1 tsp low-sodium soy sauce
• 1 small onion, thinly sliced

Preparation

• Place a nonstick skillet over medium heat. Add olive oil and chicken thighs. Cook chicken until lightly browned on both sides. 
• While the chicken cooks, stir together vinegar, soy sauce, apples, and onions. Pour the mixture over the chicken. Cover and turn the heat down to low. 
• Let the chicken simmer, turning at least once, for 20-25 minutes, or until most of the liquid is absorbed and onions are lightly browned.

Nutrition

Serving size: 2 chicken thighs plus half mixture

Calories: 304 | total fat: 12 g | saturated fat: 2 g | sodium: 217 mg | cholesterol: 228 g | total carbohydrates: 19 g | fiber: 4 g | sugars: 12 g | protein: 28 g | potassium: 320 mg

Apple-chicken salad

A lightened-up version of the classic Chicken Waldorf Salad. Toasting nuts helps to bring out their flavors, so you can use less and still fully enjoy their taste.

Makes 2 servings

Ingredients

• 1½ cups cooked chicken breast, chopped into bite-sized pieces
• 1 small apple, diced
• 2 celery stalks, washed and diced
• ¼ cup walnuts, chopped and lightly toasted
• ½ cup plain nonfat Greek yogurt
• 2-4 cups salad greens, divided in half

Preparation

• Combine the chicken through yogurt in a medium bowl. Mix well. 
• Serve on top of your favorite salad greens.

Nutrition

Serving size: half salad mixture

Calories: 291 | total fat: 12 g | saturated fat: 2 g | sodium: 229 mg | cholesterol: 55 g | total carbohydrates: 20 g | fiber: 6 g | sugars: 10 g | protein: 27 g | potassium: 186 mg

Cornmeal apple muffin wedges

The yogurt and nonfat milk add both lightness and moisture to this yummy muffin dish. The wedges could be served as a side dish or for breakfast — adding an egg and some greens on top — for a balanced start to the day.

Makes 6 servings

Ingredients

• 1 cup all-purpose flour
• ⅓ cup whole wheat flour
• ⅔ cup cornmeal
• ⅓ cup light brown sugar
• 1 Tbsp baking powder
• 1 tsp baking soda
• ½ cup plain nonfat yogurt
• ¼ cup plus 2 Tbsp nonfat milk
• 2 large eggs
• 1 large egg white
• 3 Tbsp canola oil
• 2 medium apples, peeled, cored, and diced
• ¼ tsp salt
• ½ tsp ground ginger
• ½ tsp ground cinnamon
• nonstick cooking spray

Preparation

• Preheat the oven to 375°F. 
• Spray a 9-inch round cake pan with nonstick cooking spray. Set aside. 
• Place the flours, cornmeal, brown sugar, baking powder, baking soda, and salt in a large bowl. Whisk to combine. 
• In a small bowl, combine the yogurt, milk, eggs, egg white, and oil.
• In a separate medium bowl, toss the apples with ginger and cinnamon. 
• Add to large bowl with dry ingredients and combine. Add wet yogurt mixture and mix until combined. 
• Scrape into the prepared pan. Bake until golden in color, about 40 minutes. 
• Cool on rack. With a serrated knife, slice muffin bread into 6 wedges.

Nutrition

Serving size: 1 wedge

Calories: 263 | total fat: 9 g | saturated fat: 1 g | sodium: 505 mg | cholesterol: 63 g | total carbohydrates: 41 g | fiber: 3 g | sugars: 19 g | protein: 7 g | potassium: 88 mg

Roasted butternut squash and apple soup

A delicious way to enjoy the fall harvest.

Makes 6 servings

Ingredients

• 2 medium butternut squash (about 2 lbs)
• 2 medium apples (suggest baking apples like Rome)
• 1 tsp olive oil
• 4 cloves garlic, peeled and sliced in half lengthwise
• 2 sprigs fresh thyme
• 4 cups low-sodium chicken or vegetable broth
• Freshly ground salt and pepper to taste

Preparation

• Preheat the oven to 375°F. 
• Cut squash in half lengthwise and remove seeds. Peel, core, and cut apples into quarters. 
• Brush cut surfaces of squash and apples with olive oil. Season with salt and pepper. Set apples aside and place squash on a rimmed baking sheet, with cut side down. Place half of garlic and one sprig of thyme under each half. 
• Bake for 15 minutes. Add apples to the baking sheet and continue to bake for another 15-20 minutes, or until both squash and apples are tender. Remove from the oven and cool until able to handle.
• Use a spoon to scrape all of the cooked squash from the skins and place in a medium pot. Add apples and cooked garlic. Discard thyme sprigs. Mash mixture with potato masher. 
• Add broth, using slightly less for thicker or more for thinner consistency. Heat over medium-high heat, stirring constantly, until soup comes to a boil. 
• Taste and adjust seasonings.

Nutrition

Serving size: 1 cup

Calories: 92 | total fat: 1 g | saturated fat: 0 g | sodium: 52 mg | cholesterol: 0 g | total carbohydrates: 20 g | fiber: 4 g | sugars: 8 g | protein: 2 g | potassium: 1,152 mg