healthy apple recipe

Headed to the orchard? Use your apples in this easy, healthy recipe

Siddhi Shroff

Siddhi Shroff

Written by Siddhi Shroff, a registered dietitian at the UK Markey Cancer Center.

Fall is here! And that means apple season is upon us.

Many people look forward to apple festivals, trips to orchards and all the tasty apple treats, such as pie, cider and doughnuts. Although these seasonal favorites can be loaded with added sugars and refined ingredients that can be unhealthy when consumed in excess, fresh apples offer many beneficial nutrients for your health.

Apples are a good source of fiber – a large apple provides about 5g, or about 20 percent of your daily recommended intake. They’re a good source of vitamin C, too, which is essential to the growth and repair of tissues in the body, such as cartilage, bones and teeth. Vitamin C also helps heal wounds and form scar tissue. Additionally, apples are also low in calories and low in fat, which can help with weight maintenance.

Here’s even more reason to incorporate apples and other fruits and vegetables into your diet: According to the American Institute of Cancer Research, current evidence shows that diets high in foods containing dietary fiber can lower the risk of colorectal cancer, and diets high in fruit could lower the risk of cancers of the mouth, pharynx, larynx and lung.

Here’s an easy, healthy and delicious recipe that uses our favorite fall fruit:

Healthy Cinnamon Skillet Apples

Adapted from Healthy-Liv

Ingredients:

  • 1/2 cup water.
  • 6 fresh apples, any type you prefer.
  • 1-2 teaspoons cinnamon.
  • 1/2 cup chopped walnuts or pecans, optional for topping.

Directions:

  1. Toast nuts in a medium skillet over medium-low heat for six to eight minutes or until slightly fragrant. Remove from skillet.
  2. Peel and chop apples into small, fairly uniform pieces. Turn the skillet onto medium-low heat and add water. Next, add apples and cinnamon to taste, stirring and cooking until apples are softened over six to 10 minutes. If the water evaporates, add a little more water as the apples cook.
  3. Add cooked apples to serving bowls and top with toasted nuts. You can also let the apples cool and stir them into plain or vanilla yogurt. Store leftovers in the refrigerator for up to five days.

Next steps: