The New Fall Superfood: Apples

An apple a day may keep the doctor away, but it can also get a little…boring, even for a McIntosh lover like myself. But if there’s ever a time to find fun ways to experiment with these crisp fruits, now is it. For one, they’re in season (and overflowing the bins at my local farmers’ market), which means they’ll taste the best they will all year. Apples are also bursting with health benefits: They’re high in heart-healthy fiber and flavonoids, and the skin is packed with cancer-fighting plant compounds called polyphenols. Plus, they can help you reach your goal weight! People who crunched an apple before a pasta meal ate fewer calories overall than those who had a different premeal snack, according to a study from Penn State University at University Park. The slimming power probably comes from all that filling fiber—there’s 4 to 5 grams in each one. As for the ho-hum factor, I’ve got you covered: With these delicious, diet-friendly recipes, you can reap the benefits of apples without ever boring your taste buds again. Dig in!

Salty Chocolate-Caramel Apples

Insert a wooden popsicle stick (or chopstick) into stem end of 4 Granny Smith apples. Cook 18 soft caramels and 1 oz bittersweet chocolate in a double boiler over medium heat, stirring often, until melted, about 20 minutes. Place 1 cup crushed salted pretzels (about 30 mini-pretzels) in a bowl. Dip bottom halves of apples into caramel mixture; twirl to coat. Roll bottoms in pretzels, place on serving plate lined with wax paper, and refrigerate until caramel coating is firm, about 20 minutes. Serves 4.

THE DISH
324 calories per serving
7 g fat (4 g saturated), 66 g carbs, 4 g fiber, 3 g protein

Smoked Turkey, Apple and Cheese Quesadillas

Lay out 4 whole-wheat flour tortillas (8 inches each). Spread each with 1 tsp prepared honey mustard. Place 1 tortilla, mustard side up, in a large nonstick skillet over medium heat. Top one half with 1/8 cup shredded Monterey Jack cheese; 1 oz smoked turkey breast deli meat; 1/4 McIntosh apple, thinly sliced; and 1/4 cup shredded reduced-fat cheddar. Fold tortilla in half over ingredients and gently press. Cook 3 minutes. Flip and cook until both sides are golden and cheese is oozing slightly, about 2 minutes more. Remove quesadilla from skillet and slice into thirds. Repeat process with remaining tortillas. Serves 4.

THE DISH
323 calories per serving
14 g fat (7 g saturated), 34 g carbs, 4 g fiber, 19 g protein

Apple Chips

Heat oven to 225 degrees. Mix 2 tbsp sugar and 1/8 tsp cinnamon in a bowl. Slice 4 Braeburn apples crosswise into 1/8-inch-thick rounds. Arrange on 2 baking sheets lined with parchment paper; sprinkle with cinnamon sugar. Bake 1 hour; peel apples off parchment and return to paper. Continue baking until golden and crisp, 30 minutes more. Store in an airtight container up to 5 days. Makes 4 cups.

THE DISH
119 calories per cup
0 g fat, 31 g carbs, 3 g fiber, 0 g protein

Apple-Yogurt Parfaits

Set out 4 large wine or parfait glasses. In each, layer 1/4 Honeycrisp apple, diced; 1/4 nonfat plain Greek yogurt; 2 tsp ground flaxseeds; 1 tsp agave nectar or honey; and 1 tbsp golden raisins. Repeat all layers twice in each glass. Serves 4.

THE DISH
263 calories
4 g fat (0 g saturated) 46 g carbs, 6 g fiber, 13 g protein

Still craving something sweet (or have another half bushel of apples to use up before they go bad)? Go to Self.com for delicious pie, strudel and turnover recipes that deliver amazing flavor without the typical surplus of fat and calories. How do you like them apples!

Get more healthy and delicious recipes delivered straight to your inbox with our recipe of the week newsletter.

----------------------------------------------------

 Subscribe to self for less than $1 an Issue and get 5 FREE Gifts!