3 Recipes for Apple-Picking Season

From the WebMD Archives

1. Wrap It Up

This wrap makes a lovely lunch, and it looks especially appealing when made with red-skinned apples. To get the biggest health benefits, leave skin on.

Kitchen tip: Soaking the raw red onion in cold water for a few minutes will mellow the flavor.

Turkey Apple Wrap With Yogurt Dressing

Makes 6 servings

Ingredients

DRESSING

1/2 cup plain nonfat Greek yogurt

1 Tbsp honey mustard

1/2 tsp sea salt

Freshly ground black pepper to taste

SANDWICH

6 (6–8 inch) whole wheat wraps or tortillas

6 large Bibb lettuce leaves

12 ounces sliced turkey breast

6 (1 ounce) slices low-fat Swiss cheese

1 large red apple, cored and thinly sliced

1 avocado, sliced

1/2 cup shredded carrots

1/2 red onion, sliced thin

Directions

1. Make dressing: In a small bowl, whisk together yogurt, honey mustard, salt, and pepper. Set aside.

2. In a small bowl of ice water, soak onion for 10 minutes; remove and dry. Slice thin.

3. To construct wraps, spread dressing on one side of each tortilla. Layer lettuce, turkey, cheese, apple, avocado, carrots, and onion. Fold in the sides and roll up the wraps.
Cut in half and serve.

Per serving

308 calories, 31 g protein, 32 g carbohydrate, 7 g fat (2 g saturated fat),
57 mg cholesterol, 6 g fiber, 7 g sugar,
305 mg sodium. Calories from fat: 23%

2. Try a Little Tenderloin

This recipe provides a delectable twist on a beloved fall combo. We use Granny Smith apples, but any variety will work.

Roasted Pork Tenderloin With Apple Onion Compote

Makes 6 servings

Ingredients

2 Tbsp olive oil

2 pork tenderloins, 1 pound each

1/2 tsp sea salt

Freshly ground black pepper to taste

1 tsp fresh thyme, plus sprigs for garnish

1 large onion

2 large Granny Smith apples, peeled, cored, sliced 1/2-inch thick

1 Tbsp Dijon mustard

2 Tbsp maple syrup

1/4 cup unsweetened apple juice or cider


Directions

1. Preheat oven to 425 F.

2. Heat olive oil in a large, nonstick, oven-safe skillet over medium-high heat. Season pork with salt and pepper. Sear pork on all sides until browned; remove to plate.

Continued

3. Add thyme, onion, and apple slices to pan and sauté until golden, about 5 minutes. Place pork atop apple mixture. Place in oven and bake 10-15 minutes or until an instant-read thermometer registers 145 F. Remove pork from oven and cover with foil for at least 10 minutes.

4. Combine mustard, maple syrup, and apple cider in a small bowl. Return skillet to medium-high heat, add apple cider mixture to apple-onion mix, and cook until slightly reduced. Place apple compote on plate and top with slices of pork. Garnish with sprigs of fresh thyme and serve.

Per serving

289 calories, 31 g protein, 17 g carbohydrate, 10 g fat (2 g saturated fat), 97 mg cholesterol, 1 g fiber, 13 g sugar, 302 mg sodium. Calories from fat: 32%

3. Warm It Up

Nothing completes a fall meal like warm apple crisp. Whole grain oats and nuts add protein and more fiber.

Fall Apple Crisp

Makes 8 servings

Ingredients

6 cups peeled, cored, chopped apples (2-3 pounds)

1 tsp cinnamon

2/3 cup packed light brown sugar, divided

1 tsp lemon juice

1/4 tsp lemon zest

1 1/2 cups oats

1/2 cup whole wheat flour

1/2 cup chopped walnuts or pecans

3 Tbsp cold trans fat-free margarine, cut into small pieces


Directions

1. Heat oven to 375 F. In a large bowl, toss apples with cinnamon, 2 Tbsp brown sugar, lemon juice, and zest.

2. Place mixture in a 13x9-inch baking dish coated with cooking spray.

3. In a small bowl, mix oats, flour, nuts, remaining brown sugar, and margarine. Combine thoroughly with a fork.

4. Layer topping over the apple mixture. Lightly coat with cooking spray. Bake 30-40 minutes until golden brown. Serve warm.

Per serving

334 calories, 8 g protein, 54 g carbohydrate, 11 g fat (3 g saturated fat), 11 mg cholesterol, 6 g fiber, 25 g sugar, 36 mg sodium. Calories from fat: 28%

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WebMD Magazine - Feature Reviewed by Hansa D. Bhargava, MD on July 21, 2016

Sources

SOURCES:

Alice Bender, MS, RDN, director of nutrition programs, American Institute for Cancer Research, Washington, DC.

American Institute for Cancer Research: “AICR Foods that Fight Cancer, Apples.”

USDA National Nutrient Database: “Apples, raw, with skin.”

University of Illinois Extension: “Apples and More, Apple Facts.”

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