Healthy apple recipes

November 6, 2002

Here are some healthy, non-sweet uses for apples. Not all of them are low in

fat and/or calories, however, so dieters beware and make substitutions or

omissions, if needed!

Enjoy,

Irene

Towards_health_and_beauty/ Friendly support

and guidance to everyone struggling with weight and wellness problems.

Apple and Nut Salad ~

Mix one pint of celery and one pint of apples cut into small match-like

pieces with one-half pint of English walnut meats broken into small pieces.

Dress with boiled salad dressing and serve in apple cups or on lettuce

leaves.

Apple and Celery Salad ~

Pare core and cut into three-eighths of an inch cubes mellow apples; mix

with half the amount of celery cut into one-fourth inch slices; add a little

salt and put into a salad bowl. Mix with mayonnaise dressing and serve on

lettuce leaves or garnish with celery tops.

Apple and Cabbage Salad ~

Shave cabbage fine and soak for one hour in celery water made by adding one

teaspoon of celery salt to each quart of water. Drain and dry on a soft

towel. Add an equal amount of apple cut into match-like pieces; mix with

boiled dressing.

Fancy Red Apple Salad ~

Make apple cups of bright red apples and put them into water containing a

little lemon juice until time to fill them. Mix some of the apple pulp with

celery, grapefruit carpels and mayonnaise dressing and fill the apples.

Garnish with red maraschino cherries that have been drained and stuffed with

blanched hazelnuts-nuts. Serve on lettuce leaves with wafers which have been

spread with cream cheese mixed with tomato catsup.

(Irene's note: what are carpels? Anybody can tell me?)

APPLE PASTA SALAD

1 cup cored and diced fresh California apples

½ cup green or red seedless grapes, cut in half

1/3 cup sliced green onions

½ cup apple juice

4 ounces bow-tie or farfalle pasta; cooked, drained and chilled

4 tablespoon butter or vegetable oil

1 package (20 oz.) mixed baby field greens

3 tablespoons grated fresh Parmesan cheese

Creamy Yogurt Dressing or Herb Dressing (below)

Creamy Yogurt Dressing: Measure 1/2 cup lemon-flavored yogurt, 1/2 cup

mayonnaise or salad dressing, and 1/4 cup milk into small bowl; mix until

smooth. Makes 1 cup.

Herb Dressing: Combine 1/4 cup olive oil, 3 tablespoons red wine vinegar, 1

tablespoon lemon juice, 1/2 teaspoon salt, 1/8 teaspoon each coarse ground

black pepper, crushed rosemary, marjoram and thyme leaves in a small jar or

bowl. Shake or mix well. Makes 3/4 cup.

In large bowl, combine apples, grapes, onions, pasta and one-half of

dressing. Toss gently to mix. Chill. To serve: Arrange greens on individual

salad plates. Spoon on salad mixture. Drizzle with remaining dressing and

sprinkle with grated cheese. Makes 4 small servings or serves 2 as a main

dish.

APPLE MIX

? cup seasoned dry bread crumbs

? teaspoon ground white pepper

? teaspoon paprika

1- 1/2 teaspoons olive oil

4 medium Fuji apples, cored and cut in bite-size pieces

1 package (5 oz.) mixed baby field greens

4 fresh green onions, including tops, washed and thinly sliced

? cup Lemony Balsamic Vinaigrette (below)

3 ounces fresh, tangy goat cheese, feta or blue cheese

½ cup coarsely chopped pecans, toasted for garnish (2 oz.)

Combine bread crumbs, pepper and paprika in resealable plastic bag; mix well

and toss with olive oil. Add apple chunks and shake until well coated with

crumbs. Arrange in single layer on oiled baking sheet. Bake at 350oF until

golden brown and apples are tender, about 20 to 30 minutes.

Meanwhile, place greens in large bowl. Add sliced onions and warm roasted

apples. Toss gently but thoroughly with vinaigrette. Crumble cheese over

all; toss again. Serve with toasted pecans sprinkled on top, if desired.

Makes 8 servings.

Lemony Balsamic Vinaigrette:

Combine 1 tablespoon fresh lemon juice; 1 tablespoon olive oil; 1 tablespoon

water; 1 tablespoon minced shallot; 1 small clove garlic, minced; 1 teaspoon

sugar; 2 teaspoons balsamic vinegar; and 1/8 teaspoon freshly ground pepper

in blender. Process until well mixed. Transfer to jar or container with lid

and chill several hours to meld flavors. Shake vigorously before serving.

Makes about 1/4 cup.

Note: To toast pecans, spread on small baking sheet and toast in oven at

350oF for about 5 minutes, or until fragrant. Allow to cool

Nutrition Facts per serving: Calories 139 (35% cal. from fat), Total Fat 6g

(2g sat fat, 3g mono, <1g poly), Cholest.10mg, Sodium 194mg, Total Carb.

20g, Fiber 3g, Protein 3g, Daily Value: 11% vit. A, 20% vit. C, 9% calcium,

6% iron. Note: Pecans add 5g fat and 47 calories per serving.

APPLE SPINACH SALAD

1 cup cored, diced Granny Smith and Gala apples

? cup sliced fresh mushrooms (optional)

? cup sliced green onions, including tops

1-1/2 cups torn Bibb or butter lettuce

1-1/2 cups torn fresh spinach

? cup crumbled feta or blue cheese dressing

? cup apple cider vinegar

1/3 cup vegetable oil

1 teaspoon Worcestershire sauce

1 clove garlic, minced

? teaspoon dried oregano leaves

pinch of sugar

Dash of pepper

Combine all ingredients for dressing in bottle or jar. Shake well and

refrigerate for several hours to meld flavors. Just before serving, gently

toss apples, mushrooms and onions in a large bowl. Add lettuce, spinach and

dressing; blend well. Serve with cheese sprinkled on top. Makes 6 servings.

SPICED APPLE TEA

1 quart boiling water

3 tea bags

1/4 cup sugar

2 cups 100% apple juice or cider

Cinnamon sticks

Add tea bags to boiling water. Cover and simmer for 5 minutes.

Remove tea bags. Stir in sugar until dissolved.

Add apple juice and reheat. Pour into mugs. Add a stick of cinnamon to each.

Makes 6 servings.

Approximate Nutritional Analysis (per serving): calories, 75; protein, 0 g;

carbohydrates, 19 g; dietary fiber, 0 g; fat, 0 g; cholesterol, 0 mg;

sodium, 7 mg; 0% calories from fat.

FRENCH APPLE YOGHURT

3 cups diced or sliced apples

2 cups plain, low-fat yogurt

1 teaspoon vanilla

1/2 teaspoon cinnamon

1 teaspoon brown sugar or other sweetener if apples are tart

Cook the apples in 1/2 cup water 5 to 10 minutes, or until soft.

Reserve one cup and put rest into blender with one cup yogurt, vanilla,

cinnamon, and brown sugar. Blend very briefly.

Mix all ingredients together.

Makes 1 quart.

Approximate Nutritional Analysis (per serving): calories, 148; protein, 7 g;

carbohydrates, 25 g; dietary fiber, 3 g; fat, 2 g; cholesterol, 8 mg;

sodium, 87 mg; 12% calories from fat.

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.

Dressing:

3 T frozen apple juice concentrate, thawed

3 T light corn syrup

1 tsp brown sugar

1 tsp apple cider vinegar

? tsp garlic salt

Ground white pepper, to taste

Salad:

1 package (9 ounces) refrigerated or frozen cheese-filled tortellini

3 medium sweet-tart apples, cored and sliced (about 2 cups)

2 C shredded salad greens

1 C sliced fresh strawberries

½ C 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, 4g; carbohydrates, 35g; dietary fiber, 4g; fat, 5g;

cholesterol, 36mg; sodium, 73mg.

APPLE, GREEN BEAN AND PEPPER SALAD

3/4 cup toasted walnut pieces

4 tbsp. honey, divided

pinch + 1/4 tsp. salt

1/4 cup apple cider vinegar

1/3 cup light olive oil

1/8 tsp. ground black pepper

1 red bell pepper, cut into matchsticks

4 ounces thin green beans, ends trimmed, or regular green beans, ends

trimmed and cut into half lengthwise

2 Rome or Red Delicious apples, unpeeled, cut into matchsticks

2 heads Belgian endive, cut into matchsticks

Preheat oven to 400 degrees. In a small bowl, mix together walnuts, 2

tablespoons honey and pinch of salt. Spread the walnut mixture on a greased

baking sheet and bake for 5 minutes. Remove and set aside.

Parboil green beans for 5 minutes; drain and run under cold water to stop

cooking; drain again.

In a food processor or blender, combine the vinegar, oil and remaining 2

tablespoons of honey, ? teaspoon salt and pepper. Process until mixture is

creamy and well blended.

In a large bowl, toss the bell pepper, green beans, apples and Belgian

endive with dressing. Sprinkle each serving with honey-roasted walnuts.

Makes 6 servings.

Nutrient analysis per serving: Calories, 280; fat, 20 g; cholesterol, 0 mg;

fiber, 5 g; sodium, 17 mg.

CRISPY APPLE COLESLAW

2 cups cabbage shredded (timesaver tip: use bagged coleslaw mix)

2 medium unpeeled apples, cored and diced

1 can (16 ounces) crushed pineapple, drained

½ cup fat-free mayonnaise

Mix cabbage, apples and crushed pineapple with mayonnaise in a large bowl.

Refrigerate for at least one hour. Makes 6 servings.

Nutrient analysis per serving: Calories, 73; fat, o mg; cholesterol; o mg;

fiber, 2 g; sodium 256 mg; percent calories from fat, 3%.

November 7, 2002

Irene, thanks for the apple recipes, I can use these, I just picked loads of apples!!

I also joined your group, sounds very interesting.

Jane

Towards_health_and_beauty/ Friendly supportand guidance to everyone struggling with weight and wellness problems.Apple and Nut Salad ~Mix one pint of celery and one pint of apples cut into small match-likepieces with one-half pint of English walnut meats broken into small pieces.Dress with boiled salad dressing and serve in apple cups or on lettuceleaves.Apple and Celery Salad ~Pare core and cut into three-eighths of an inch cubes mellow apples; mixwith half the amount of celery cut into one-fourth inch slices; add a littlesalt and put into a salad bowl. Mix with mayonnaise dressing and serve onlettuce leaves or garnish with celery tops.Apple and Cabbage Salad ~Shave cabbage fine and soak for one hour in celery water made by adding oneteaspoon of celery salt to each quart of water. Drain and dry on a softtowel. Add an equal amount of apple cut into match-like pieces; mix withboiled dressing.Fancy Red Apple Salad ~Make apple cups of bright red apples and put them into water containing alittle lemon juice until time to fill them. Mix some of the apple pulp withcelery, grapefruit carpels and mayonnaise dressing and fill the apples.Garnish with red maraschino cherries that have been drained and stuffed withblanched hazelnuts-nuts. Serve on lettuce leaves with wafers which have beenspread with cream cheese mixed with tomato catsup.(Irene's note: what are carpels? Anybody can tell me?)APPLE PASTA SALAD1 cup cored and diced fresh California apples½ cup green or red seedless grapes, cut in half1/3 cup sliced green onions½ cup apple juice4 ounces bow-tie or farfalle pasta; cooked, drained and chilled4 tablespoon butter or vegetable oil1 package (20 oz.) mixed baby field greens3 tablespoons grated fresh Parmesan cheeseCreamy Yogurt Dressing or Herb Dressing (below)Creamy Yogurt Dressing: Measure 1/2 cup lemon-flavored yogurt, 1/2 cupmayonnaise or salad dressing, and 1/4 cup milk into small bowl; mix untilsmooth. Makes 1 cup.Herb Dressing: Combine 1/4 cup olive oil, 3 tablespoons red wine vinegar, 1tablespoon lemon juice, 1/2 teaspoon salt, 1/8 teaspoon each coarse groundblack pepper, crushed rosemary, marjoram and thyme leaves in a small jar orbowl. Shake or mix well. Makes 3/4 cup.In large bowl, combine apples, grapes, onions, pasta and one-half ofdressing. Toss gently to mix. Chill. To serve: Arrange greens on individualsalad plates. Spoon on salad mixture. Drizzle with remaining dressing andsprinkle with grated cheese. Makes 4 small servings or serves 2 as a maindish.APPLE MIX? cup seasoned dry bread crumbs? teaspoon ground white pepper? teaspoon paprika1- 1/2 teaspoons olive oil4 medium Fuji apples, cored and cut in bite-size pieces1 package (5 oz.) mixed baby field greens4 fresh green onions, including tops, washed and thinly sliced? cup Lemony Balsamic Vinaigrette (below)3 ounces fresh, tangy goat cheese, feta or blue cheese½ cup coarsely chopped pecans, toasted for garnish (2 oz.)Combine bread crumbs, pepper and paprika in resealable plastic bag; mix welland toss with olive oil. Add apple chunks and shake until well coated withcrumbs. Arrange in single layer on oiled baking sheet. Bake at 350oF untilgolden brown and apples are tender, about 20 to 30 minutes.Meanwhile, place greens in large bowl. Add sliced onions and warm roastedapples. Toss gently but thoroughly with vinaigrette. Crumble cheese overall; toss again. Serve with toasted pecans sprinkled on top, if desired.Makes 8 servings.Lemony Balsamic Vinaigrette:Combine 1 tablespoon fresh lemon juice; 1 tablespoon olive oil; 1 tablespoonwater; 1 tablespoon minced shallot; 1 small clove garlic, minced; 1 teaspoonsugar; 2 teaspoons balsamic vinegar; and 1/8 teaspoon freshly ground pepperin blender. Process until well mixed. Transfer to jar or container with lidand chill several hours to meld flavors. Shake vigorously before serving.Makes about 1/4 cup.Note: To toast pecans, spread on small baking sheet and toast in oven at350oF for about 5 minutes, or until fragrant. Allow to coolNutrition Facts per serving: Calories 139 (35% cal. from fat), Total Fat 6g(2g sat fat, 3g mono, <1g poly), Cholest.10mg, Sodium 194mg, Total Carb.20g, Fiber 3g, Protein 3g, Daily Value: 11% vit. A, 20% vit. C, 9% calcium,6% iron. Note: Pecans add 5g fat and 47 calories per serving.APPLE SPINACH SALAD1 cup cored, diced Granny Smith and Gala apples? cup sliced fresh mushrooms (optional)? cup sliced green onions, including tops1-1/2 cups torn Bibb or butter lettuce1-1/2 cups torn fresh spinach? cup crumbled feta or blue cheese dressing? cup apple cider vinegar1/3 cup vegetable oil1 teaspoon Worcestershire sauce1 clove garlic, minced? teaspoon dried oregano leavespinch of sugarDash of pepperCombine all ingredients for dressing in bottle or jar. Shake well andrefrigerate for several hours to meld flavors. Just before serving, gentlytoss apples, mushrooms and onions in a large bowl. Add lettuce, spinach anddressing; blend well. Serve with cheese sprinkled on top. Makes 6 servings.SPICED APPLE TEA1 quart boiling water3 tea bags1/4 cup sugar2 cups 100% apple juice or ciderCinnamon sticksAdd tea bags to boiling water. Cover and simmer for 5 minutes.Remove tea bags. Stir in sugar until dissolved.Add apple juice and reheat. Pour into mugs. Add a stick of cinnamon to each.Makes 6 servings.Approximate Nutritional Analysis (per serving): calories, 75; protein, 0 g;carbohydrates, 19 g; dietary fiber, 0 g; fat, 0 g; cholesterol, 0 mg;sodium, 7 mg; 0% calories from fat.FRENCH APPLE YOGHURT3 cups diced or sliced apples2 cups plain, low-fat yogurt1 teaspoon vanilla1/2 teaspoon cinnamon1 teaspoon brown sugar or other sweetener if apples are tartCook the apples in 1/2 cup water 5 to 10 minutes, or until soft.Reserve one cup and put rest into blender with one cup yogurt, vanilla,cinnamon, and brown sugar. Blend very briefly.Mix all ingredients together.Makes 1 quart.Approximate Nutritional Analysis (per serving): calories, 148; protein, 7 g;carbohydrates, 25 g; dietary fiber, 3 g; fat, 2 g; cholesterol, 8 mg;sodium, 87 mg; 12% calories from fat.APPLE TORTELLINI SALADFor pasta salad lovers, this one is hard to beat. Healthful, low in fat, andhigh in fiber, this recipe has lots of flavor, texture, and color. It makesa wonderful addition to a party buffet or a tasty lunch for school or work.Dressing:3 T frozen apple juice concentrate, thawed3 T light corn syrup1 tsp brown sugar1 tsp apple cider vinegar? tsp garlic saltGround white pepper, to tasteSalad:1 package (9 ounces) refrigerated or frozen cheese-filled tortellini3 medium sweet-tart apples, cored and sliced (about 2 cups)2 C shredded salad greens1 C sliced fresh strawberries½ C thinly sliced celery½ C sliced scallions2T 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 andrefrigerate.FOR SALAD, cook tortellini according to package directions. Drain, and coolby 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 chilleddressing. Sprinkle with pine nuts, if desired, and serve.Makes 6 to 8 servings.Approximate Nutritional Analysis (per serving, including pine nuts):calories, 191; protein, 4g; carbohydrates, 35g; dietary fiber, 4g; fat, 5g;cholesterol, 36mg; sodium, 73mg.APPLE, GREEN BEAN AND PEPPER SALAD3/4 cup toasted walnut pieces4 tbsp. honey, dividedpinch + 1/4 tsp. salt1/4 cup apple cider vinegar1/3 cup light olive oil1/8 tsp. ground black pepper1 red bell pepper, cut into matchsticks4 ounces thin green beans, ends trimmed, or regular green beans, endstrimmed and cut into half lengthwise2 Rome or Red Delicious apples, unpeeled, cut into matchsticks2 heads Belgian endive, cut into matchsticksPreheat oven to 400 degrees. In a small bowl, mix together walnuts, 2tablespoons honey and pinch of salt. Spread the walnut mixture on a greasedbaking sheet and bake for 5 minutes. Remove and set aside.Parboil green beans for 5 minutes; drain and run under cold water to stopcooking; drain again.In a food processor or blender, combine the vinegar, oil and remaining 2tablespoons of honey, ? teaspoon salt and pepper. Process until mixture iscreamy and well blended.In a large bowl, toss the bell pepper, green beans, apples and Belgianendive with dressing. Sprinkle each serving with honey-roasted walnuts.Makes 6 servings.Nutrient analysis per serving: Calories, 280; fat, 20 g; cholesterol, 0 mg;fiber, 5 g; sodium, 17 mg.CRISPY APPLE COLESLAW2 cups cabbage shredded (timesaver tip: use bagged coleslaw mix)2 medium unpeeled apples, cored and diced1 can (16 ounces) crushed pineapple, drained½ cup fat-free mayonnaiseMix cabbage, apples and crushed pineapple with mayonnaise in a large bowl.Refrigerate for at least one hour. Makes 6 servings.Nutrient analysis per serving: Calories, 73; fat, o mg; cholesterol; o mg;fiber, 2 g; sodium 256 mg; percent calories from fat, 3%.contact owner: -owner Mail list: Delivered-mailing list List-Un: - no flaming arguing or denigration of others allowedcontact owner with complaints regarding posting/list or anything else. Thank you.please share/comment/inform and mostly enjoy this list