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Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg
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Apples, Apples Everywhere - Favorite Recipes From America's Orchards| List Price: | $14.95 |
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Apples and Pumpkins by Anne F. Rockwell, Lizzy Rockwell (Illustrator) Average Customer Review: 
|
5 servings
2 tablespoons Vegetable Broth,
or vegetable oil
1 1/2 cups chopped (about 2) leeks
1 1/2 cups quartered Brussels sprouts
1 large carrot, chopped
1 celery stalk, chopped
1 large potato, chopped
1 cup acorn squash, peeled, chopped
(or butternut, pumpkin, sweet potato)
3/4 teaspoon salt, to taste
fresh ground black pepper, to taste
cayenne pepper, to taste
2 cloves minced garlic
3 cups Vegetable Broth, or water
1 cup (packed) chopped Swiss chard or
collard greens
1 firm, peeled and chopped large tomato
1 chopped sweet red or green bell pepper
1 1/2 teaspoons dried dill weed
1/2 teaspoon marjoram
1/2 teaspoon dried basil
2 teaspoons soy sauce, or to taste
1 tablespoon fresh lemon juice
1/2 cup nonfat sour cream, or nonfat yogurt
dry roasted sunflower seeds, for garnish
fresh parsley, minced for garnish
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop in
to a bowl of cold water and ice cubes (to stop the cooking process);
In a dutch oven, cook the first 11 ingredients (everything through the garlic)
Add stock or water. Bring to a boil, lower to a simmer.
Add swiss chard or greens, tomato chunks, and chopped bell pepper.
Add herbs, soy sauce, and lemon juice and contimue to simmer another 3 to 5 minutes.
Serve in bowl and stir in 1 or 2 TBS sour cream or yogurt in each bowl.
Nutrition Facts
Amount Per Serving: Calories 158 - Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 11%, Carbohydrate 85%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g,
Cholesterol 0mg, Sodium 1678mg, Total Carbohydrate 34g, Dietary Fiber 3g,
1/2 cup Carrots, diced, cooked and pureed
1/2 cup Canned pumpkin
1/2 cup Unsweetened applesauce
1/4 cup Carrot water (the water from which you cooked the carrots)
1 1/2 cup Whole wheat flour
1 1/2 cup Bread flour
1 1/2 teaspoon Salt
1 1/2 Tablespoon Butter or Margarine
2 Tablespoons Honey
1/4 teaspoon Allspice (ground)
2 teaspoons yeast
Place all ingredients in bread pan, press light crust setting, and press
start. After baking cycle ends, remove bread from pan, place on cake
rack, and allow to cool 1 hour before slicing.
1/4 cup flaxseed
3/4 cup sifted unbleached flour
1 cup whole wheat flour
1/4 tsp. lite salt
1/4 cup sugar
2 tsp. baking powder
3 egg whites
2 Tbsp. canola oil
3/4 cup plain soymilk
1/2 cup chopped walnuts
1 large apple, diced
Instructions:
Pre-heat oven to 400°. Grind the flaxseed to a coarse powder in a blender or coffee grinder. In a bowl, sift together the flour, salt, sugar and baking powder. Stir in the flaxseed powder. In a separate bowl, beat together the eggs with the oil and soymilk. Add the liquid ingredients to the dry ingredients and combine with a few swift strokes. Stir the diced apples and the walnuts into the batter. Fill oiled muffin tins two-thirds full and bake for 20-25 minutes.
Makes 24 2-inch muffins.
______________________________________________________
Apple Bran Muffins
1 1/4 cups whole wheat flour
1 cup oat bran
1/3 cup packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 cup buttermilk
2 egg whites
2 tablespoons cooking oil
3/4 cup apple, shredded & peeled
Instructions:
Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl mix the buttermilk, egg whites and oil; add to dry ingredients. Stir until dry ingredients are moistened; add apple. Store, tightly covered, in the refrigerator for up to 5 days.
To Bake: Spray muffins cups with Pam or other nonstick coating spray. Put about 1/4 cup batter into each muffin cup. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).
Quantity:
Makes 12 servings
Nutrition Facts:
Amount Per Serving: Calories 126 - Calories from Fat 30
Percent Total Calories From: Fat 23%, Protein 14%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 171mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 10 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
______________________________________________________
Low-Fat Cinnamon Apple Muffins
Courtesy Of: Pampered Chef
Ingredients:
1-1/2 cups wheat bran flakes cereal with
raisins
1 cup whole wheat flour
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/8 teaspoon salt
1/3 cup skim milk
3 tablespoons honey
3 tablespoons vegetable oil
1 apple, peeled, grated
Instructions:
Preheat oven to 400 degree's. Mix the cereal, whole wheat flour, baking powder, cinnamon and salt in a medium mixing bowl. Whisk the skim milk, honey and oil in a small mixing bowl. Add to the flour mixture, stirring just until moistened. Stir in the apple. Fill 12 paper lined muffin cups 3/4 full. Bake for 25 minutes or until golden brown.
Nutrition Facts:
Amount Per Serving: Calories 114
Fat 4 g, Cholesterol 0 mg,
Sodium 199 mg,
Quantity: Serves 12
_____________________________________________________
2 cups whole-wheat pastry flour or unbleached all-purpose
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
* cup raisins
1 cup apple juice
1/2 cup apple sauce
2 tablespoons oil
Whisk together first 6 ingredients and store in an airtight container.
Package raisins separately.
vegetable oil. Add dry ingredients and raisins and stir until just
combined. Spoon into lightly oiled muffin tins, and
Autumn Pumpkin Bread
Ingredients:
1/4 cup margarine, softened
10-3/4 teaspoons Equal(r) for Recipes or 36 packets Equal® sweetener or 1-1/2 cups Equal® Spoonful & trade;
1 egg
2 egg whites
1/2 - 3/4 teaspoon orange extract
1 cup canned pumpkin
1-1/4 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1-1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 cup raisins
1/3 cup chopped
pecans
3 tablespoons apricot spreadable fruit
Pecan halves or chopped pecans (optional)
Instructions:
Beat margarine and Equal® until blended in mixer bowl; beat in egg, egg whites, orange extract, and pumpkin. Mix in combined flour, baking powder, baking soda, salt, and spices; mix in raisins and chopped pecans.
Spread batter evenly in greased loaf pan, 8-1/2 x 4-1/2 x 2-1/2 inches. Bake bread in preheated 350oF oven until browned and toothpick inserted in center comes out clean, 50 to 60 minutes. Cool bread in pan 5 minutes; remove from pan and cool on wire rack.
Heat spreadable fruit until melted in small saucepan; brush on bread and garnish with pecans.
Nutrition Facts:
Amount Per Serving: Calories 125
Fat 5 g, Cholesterol 13 mg,
Sodium 233 mg,
Courtesy of: http://www.lifeclinic.com
____________________________________________________
1 cup quick or old fashioned oats, uncooked
1 cup all purpose flour
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1/3 cup honey
1/4 cup skim milk
1/4 cup vegetable oil
1 egg
2 Jonathan apples, diced
Instructions:
Preheat oven to 350°F. Combine first 5 ingredients in a bowl. Beat next 4 ingredients in another bowl until blended. Stir into flour mixture just until flour is moistened (batter will be lumpy). Fold in apples. Transfer batter to a lightly buttered 4x8 inch loaf
pan and bake 50-60 minutes or until tester comes out clean when inserted in center.
Quantity:
Makes 10 servings
Apple-Raisin Bars
Ingredients:
3/4 cup whole wheat flour
1 tablespoon baking powder
1 teaspoon ground cinnamon
Sugar substitute equal to 1/4 cup sugar (i.e. 1/4 cup Sugar Twin)
4 medium apples (unpeeled), coarsely grated
1/4 cup grated parmesan cheese
2 cups cold cooked rice
1/4 cup each: shredded dried coconut and raisins
2 eggs, beaten
Instructions:
In a large mixing bowl, mix flour with baking powder, cinnamon and sugar substitute. Mix in remaining ingredients. Pour into a 9" by 13" baking pan sprayed with nonstick spray and bake in a preheated 325 degree F oven for 40 minutes.
Nutrition Facts:
Amount Per Serving: Calories 77
Fat 1.15 g, Cholesterol 21.3 mg,
Sodium 75 mg,
Quantity:
Makes 20 Bars
______________________________________________________
Ingredients:
4 tart crisp apples
1/3 cup brown sugar, packed
1/4 cup raisins
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/3 cup lowfat or fat free yogurt
1/4 cup real maple syrup
Core apples and remove the peel from the top of the
apple about an inch down. Make a small cut through
skin around center of each apple to prevent the skin
from bursting. Place the apples upright in a baking dish.
In a small bowl, combine brown sugar, raisins, nutmeg
and cinnamon. Spoon into the cored center of each apple.
Add enough water to cover bottom of baking dish. Bake,
uncovered at 375 degrees for 25 to 30 minutes or until
the apples are tender when pierced with a fork. While the
apples bake combine the yogurt and maple syrup to
make the sauce. Pour over the baked apples and serve.
1/4 cup orange juice
2 Tbs. lemon juice
2 tsp. orange zest, grated
4 tart apples, cored and top half peeled
1/4 cup plus 3 Tbs. all purpose flour
1/2 cup brown sugar, firmly packed
1/4 tsp. cinnamon
3 Tbs. unsalted butter, chilled
1/4 cup chopped walnuts
2 Tbs. raisins
Instructions:
Preheat oven to 375°F. Combine orange juice, lemon juice and orange zest in a bowl. Dip peeled half of apples into juice mixture. Combine flour, sugar, cinnamon and salt to taste in a food processor or mixing bowl. Cut in butter until mixture resembles coarse meal. Stir in walnuts and raisins. Fill cored apples with half the sugar mixture. Arrange apples upright in a buttered baking dish. Pour remaining juice mixture into dish. Sprinkle with remaining sugar mixture. Cover with foil and bake 35 minutes. Remove foil and bake another 10 minutes until tops are golden and apples are tender.
Quantity: Makes 4 servings
Ingredients:
4 small pumpkins (about 4 to 5 inches in diameter)
2 cups whole wheat bread cubes
1/2 cup thinly sliced carrots
1 cup diced onion
1/2 cup chicken broth
1 tsp. dried thyme or fresh can be used (2 tsp.)
1 teaspoon dried oregano
1/2 teaspoon pepper
salt to taste
1/4 cup minced fresh parsley
1 teaspoon olive oil
Preheat oven to 325°. Cut off pumpkin tops and set aside
to use as covers. Scoop out seeds and membranes. Set
pumpkins on a large baking sheet. In a medium bowl combine
bread cubes, carrots, onion, broth, thyme, oregano, pepper,
salt, parsley, and oil; toss well. Pack tightly into pumpkin cavities.
Cover with tops.
bread cubes instead, or a touch of roasted garlic.
Alabama Spoon Bread With Pumpkin & Chives
Ingredients:
1 1/2 cups buttermilk
1 cup solid-pack pumpkin (not pumpkin-pie mix)
4 large eggs, separated
3 tablespoons chopped fresh chives
4 tablespoons margarine or butter (1/2 stick)
1 1/2 cups yellow cornmeal
1 tablespoon brown sugar
1 teaspoon baking soda
3/4 teaspoon salt
1/8 teaspoon coarsely ground black pepper
Instructions:
Preheat oven to 350 degrees F. Lightly grease shallow 2 1/2-quart ceramic baking dish. In medium bowl, with fork or wire whisk, mix buttermilk, pumpkin, egg yolks, and 2 tablespoons chopped chives.
In 4-quart saucepan, heat margarine or butter and 1 1/2 cups water to boiling over high heat.
Remove saucepan from heat. In small bowl, with wire whisk, mix cornmeal, brown sugar, baking soda, salt, and pepper. Gradually whisk cornmeal mixture into hot liquid in saucepan until blended. Then whisk in pumpkin mixture.
In small bowl, with mixer at high speed, beat egg whites just until stiff peaks form. Gently fold egg whites, one-third at a time, into cornmeal mixture until blended. Spoon batter into baking dish and sprinkle with remaining 1 tablespoon chives.
Place baking dish in roasting pan on oven rack.
Pour boiling water into roasting pan until it reaches halfway up side of baking dish. Bake spoon bread 50 to 55 minutes until lightly browned and puffed and knife inserted 2 inches from center comes out clean.
Servings: 8
Nutrition Facts:
Amount Per Serving: Calories 220
Fat 9.0 g, Cholesterol 108.0 mg,
Sodium 515 mg,
Courtesy Of:
http://magazines.ivillage.com/goodhousekeeping
Pumpkin Spice Muffins
Ingredients:
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
2 teaspoons ground nutmeg
2 eggs, beaten
1 cup pumpkin puree
1/4 cup white sugar
2 cups unsweetened applesauce
2 tablespoons vegetable oil
1 teaspoon almond extract
Instructions:
Preheat the oven to 350 degrees F (175 degrees C). In a medium bowl, mix together flour, baking powder, baking soda, cinnamon and nutmeg; set aside.
In a large bowl, combine eggs, pumpkin, sugar, applesauce, vegetable oil, and almond extract. Slowly add the flour mixture to the large bowl until just blended. Do not over beat. Pour the batter into 18 non stick muffin cups.
Bake for 25 to 30 minutes. Remove muffins from the oven, and let cool slightly. Remove the muffins from the pan, and let cool completely.
Nutrition Facts:
Amount Per Serving: Calories 107
Fat 3 g, Cholesterol 24 mg,
Sodium 173 mg,
Courtesy Of:
www.allrecipes.com
Pumpkin Pie
Ingredients:
1 1/2 cups fat-free cookies, ground into fine crumbs (suggests using Health Valley Fat-Free Date Delight Cookies)
3 egg whites, lightly beaten
1 16-oz can solid pack pumpkin
1/2 cup maple syrup
1 1/4 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon cloves
dash nutmeg
1 tablespoon arrowroot
1 1/2 cups (12-fl oz can) evaporated skim milkInstructions:
Preheat oven to 425 degrees F. Moisten fingers with water and press cookie crumbs over bottom and sides of a 10-in class pie pan. Chill while preparing remaining ingredients. Combine egg whites, pumpkin, maple syrup, spices, arrowroot and evaporated milk in a large bowl, and mix until well blended. Pour mixture into prepared pie pan and smooth top with spatula. Bake for 15 minutes, reduce temperature to 325 degrees F and bak an additional 40-50 minutes or until knife inserted near center comes out clean. Serve warm or at room temperature.
Servings: 8
Nutrition Facts:
Amount Per Serving: Calories 216
Fat 0.4 g, Cholesterol 1.6 mg,
Sodium - 107 mg,Courtesy Of: http://www.fatfree.com
Roasted Pumpkin Soup with Pepitas
Recipe by: Nora Pouillon - Restaurant Nora, Washington, DC
Cooking Instructions
1. Preheat the oven to 350°F.2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on a baking sheet. Bake for about 40 minutes or until tender and easily pierced with a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will be easier to handle when it is not so hot.
3. While the pumpkin is baking, heat the oil in a small saute pan and saute the onion and celery for about 3 minutes or until softened and translucent.
4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the onion, celery, milk and water. Stir to combine. Ladle some of this mixture into a blender and puree it in batches, being careful not to overfill the blender. Strain the soup through a colander to remove any remaining fiber or seeds. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and pepper .
7. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for 10 minutes or until toasted.
8. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted seeds.
Nutrition Facts
Serving Size 8 ounces
Amount Per Serving
Calories 142
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 94 mg
Total Carbohydrate 24 g
Dietary Fiber 2 g
Protein 6 g
Percent Calories from Fat 20%
Percent Calories from Protein 14%
Percent Calories from Carbohydrate 60%
From WWW.FOODFIT.COM
For more Delicious Recipes Visit: http://www.applesforhealth.com/
It is not just for apple recipes!! You will find all kinds of recipes to try!
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