Autumnal Apples

We’ve all heard that an apple a day keeps the doctor away, and there’s actually plenty of truth behind that expression! High in potassium, apples can help control blood pressure, plus the fiber-rich fruit can help reduce cholesterol. Apart from their health benefits, crisp, juicy apples are an autumnal kitchen staple. Whether you like yours sweet and syrupy or tart and crunchy, we’ve chosen four
apple recipes for you to try out this fall.

HOW TO CHOOSE:

There are thousands of types of apples, and which you choose really depends on your preferences and the dish you’ll be making. According to The Washington State Apple Advertising Commission, some of the most popular apple types can be described as: 

• Red Delicious: crunchy and mildly sweet

• Golden Delicious: mellow and sweet

• Gala: crisp, aromatically sweet

• Fuji: super-sweet and crisp

• Granny Smith: extremely tart and juicy

• Honeycrisp: tangy-sweet 

Serves 8

Moist and delicious, this meatloaf is a non-traditional spin on a classic. Shredded apple adds moisture and a light sweetness to the mix, and sage makes it irresistibly aromatic.

Ingredients:

2 apples, cored, peeled, and grated

1 large yellow onion, finely chopped (about 1 cup)

⅔ cup Italian-style (seasoned) bread crumbs

½ cup low-fat (1%) milk

2 pounds ground turkey, preferably a mix of white and dark meat

¼ cup chopped fresh sage leaves

1 large egg, lightly beaten

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

¼ cup tomato sauce (optional), plus more for serving

Directions: Preheat the oven to 400°F and line a small baking sheet with parchment paper. Combine apples, onion, bread crumbs, and milk in a large bowl and let the mixture stand five minutes to soften bread crumbs. Add turkey, sage, egg, salt, and pepper and mix until combined. Scrape the mixture onto the baking sheet. With water-moistened hands, shape the mixture into a loaf about 10 inches long and 5 inches wide. Spread the top of the loaf with the tomato sauce, if using, and bake until meatloaf is lightly browned and cooked through (an instant-read thermometer inserted into the center should register 165°F), most often in 50 to 60 minutes. Let meatloaf sit 10 minutes before slicing and serving. Serve with warmed tomato sauce if desired.

Nutrition Facts (per serving):

Calories—250  |  Total Fat—10g

Sodium—470mg  |  Cholesterol—100g

Saturated Fat 2.5g  |  Dietary Fiber—2g

Sugar—7g  |  Carbohydrate—16g  |

Protein—25g

From Whole Foods wholefoodsmarket.com

Tuna Pita Pockets with Fennel-Apple Slaw   

Serves 4

Whole wheat pita pockets and organic watercress make this a healthy lunch, while tuna and apples make it a filling meal to fuel your day.

Ingredients:

1 medium fennel bulb, grated

1 Granny Smith apple, grated

1 tablespoon Publix GreenWise Dijon mustard

2 teaspoons chipotle hot sauce

2 teaspoons Publix GreenWise organic honey

⅓ cup apple vinaigrette
(or honey Dijon dressing)

2 tuna steaks (about 1 lb.)

1 tablespoon olive oil

½ teaspoon kosher salt, divided

¼ teaspoon pepper

4 whole wheat pita pockets

2 cups organic watercress

Directions: Grate fennel bulb and apple. Combine mustard, hot sauce, and honey, and set aside. Combine fennel, apple, and apple vinaigrette and set aside. Preheat grill or grill pan. Season tuna with oil, salt, and pepper. Cook tuna 3-4 minutes on each side or until 145°F. Then cut tuna into bite-size pieces and place in pita pockets. Top tuna with chipotle honey sauce, watercress, and fennel-apple slaw. Serve.

Nutrition Facts (per serving):

Calories—390  |  Total Fat—16g |  Cholesterol – 40mg  | Sodium—450mg  |  Carbohydrate—35g  |  Dietary Fiber—6g  |  Protein—32g

From Publix publix.com

Butternut Apple Crisp

Serves 8

Tart apples and earthy butternut squash make this the perfect recipe for crisp autumn nights.

Ingredients:

1 small butternut squash

3 medium tart apples, peeled and sliced

¼ cup corn syrup

2 tablespoons lemon juice

¾ cup packed brown sugar

1 tablespoon cornstarch

1 tablespoon ground cinnamon

½ teaspoon salt

½ cup all-purpose flour

½ cup quick-cooking oats

¼ cup brown sugar, packed

6 tablespoons cold butter

Directions:  Preheat oven to 375°F and grease a 13″ x 9″ x 2″ baking dish. Cut the squash into thin slices and remove the seeds. Mix the squash, apples, corn syrup, and lemon juices together in a large bowl. In another bowl, mix the sugar, cornstarch, cinnamon, and salt. When mixed, combine with the squash and apple mixture and place in the greased baking dish. Bake, covered, for 20 minutes. Meanwhile, mix the flour, oats, and brown sugar together. Add butter and mix until it resembles coarse crumbs. Sprinkle over the baked apples and squash, return to the oven, and continue baking, uncovered, for 25 minutes. Serve warm.

Nutrition Facts (per serving):

Calories—330  |  Total Fat—9g  |  Cholesterol —25mg  |  Saturated Fat—6g  |  Sodium—230mg  |  Carbohydrate—62g  |  Dietary Fiber—4g  |  Protein —2g

From Nutrition World nutritionw.com

Turkey Cranberry
Apple Stuffing

Serves 10

Apples aren’t just for apple pie! Make use of freshly-harvested apples this Thanksgiving by combining them with tangy cranberries and hearty turkey sausage for a one-of-a-kind stuffing.

Ingredients:

1 ½ cups cubed whole wheat bread

3 ¾ cups cubed white bread

1 pound ground turkey sausage

1 cup chopped onion

3¾ cup chopped celery

2 ½ teaspoons dried sage

1 ½ teaspoons dried rosemary

1/2 teaspoon dried thyme

1 apple, cored and chopped

¾ cup dried cranberries

⅓ cup minced fresh parsley

1 cooked turkey liver, finely chopped

¾ cup turkey stock

4 tablespoons unsalted butter, melted

Directions: Preheat oven to 350°F. Spread all of the bread cubes in a single layer on a large baking sheet and bake for 5-7 minutes or until evenly toasted. Move to a large mixing bowl and set aside. Sauté the turkey sausage and onion in a large pan on medium heat until evenly browned. Add the rosemary, thyme, sage, and celery and continue to cook for approximately 3-4 minutes. Pour this mixture over the bread in the bowl. Gently combine the chopped apple, dried cranberries, parsley, and liver together with the bread mixture. Drizzle the turkey stock and melted butter on top and mix lightly. Bake in a water bath for 20-30 minutes or until crusty on top. Serve immediately.

Nutrition Facts (per serving):

Calories—235  |  Total Fat—12g  |  Protein—13g

Sodium—548mg   |  Cholesterol—80mg  |

Dietary Fiber—2g   |  Carbohydrate—22g

From Nutrition World nutritionw.com

 

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