Snack Healthy with These Apple-Based Recipes

Add these easy recipes to your routine during National Nutrition Month.

Whether or not you live by the motto, “an apple a day keeps the doctor away,” there’s no doubt that apples are a healthy food choice.

A raw, medium sized apple (about 3 inches round) has around 95 calories and provides vitamin C, potassium and 4.4 grams of dietary fiber if eaten with the skin (or 2 grams if peeled). Biting into a fresh, crisp apple is already a treat, but using them to make quick and tasty snacks that the whole family can make and enjoy together is even better! The apple snack recipes below are healthy alternative to cookies or other desserts since they’re delightfully sweet treats packed with protein, fiber and vitamins.   

Crunchy Apple & Peanut Butter Rings

Servings: 6; Prep Time: 15 minutes

Ingredients:

• 1 medium apple
• 6 tbsp peanut butter or any nut butter of your choice
• 2 tbsp granola clusters
• 2 tbsp reduced sugar or no sugar added dried cranberries
• 1 tbsp lemon or lime juice to brush on apple rings if eating later to prevent browning (optional)

Substitution Tip: For those with nut allergies, you can use strawberry cream cheese, low-fat vanilla Greek yogurt or sunflower seed butter instead.

Directions:

1. Place the apple horizontally on a cutting board and cut the apple in half so that you are cutting through the core.
2. Using a melon scoop or a sturdy small metal spoon, scoop out the core of both apple halves.
3. Cut ¼ inch thick rings from each cored apple half (each apple half will yield 3-4 rings).
4. Using a butter knife or a small spatula, spread about 1 tbsp of peanut butter evenly on each apple ring.
5. Top each apple ring with granola and dried cranberries, or other favorite toppings like toasted coconut, crushed whole grain cereals, pumpkin seeds and so on.

Snacking Tip: Create an apple “sandwich” by placing a matching size apple ring on top for a less messy snack that’s easier to hold for toddlers and young children.

Apple & Banana Tortilla Rolls

Servings: 1; Prep Time: 15 minutes

Ingredients:

• 1 8-inch whole wheat tortillas
• ¼ medium apple, cut into 1-inch matchsticks
• ¼ banana, cut into ¼ inch slices
• 2 tbsp strawberry cream cheese or low-fat vanilla Greek yogurt
• Optional: add other sliced fruits like strawberries, blueberries or grapes

Directions:

1. Using a butter knife or a small spatula, evenly spread strawberry cream cheese or Greek yogurt on the entire tortilla.
2. At the tortilla edge closest to you, overlap the banana slices to create 1 or 2 rows.
3. Evenly spread the apple matchsticks on top of banana slices.
4. Taking the tortilla edge closest to you, tightly roll up the tortilla and filling.
5. If desired, cut tortilla roll in half or 4-5 smaller bite-size pieces and enjoy immediately.

Need some help in selecting the best apple?

Available year-round with July through October being peak season in Texas, apples are not only affordable and delicious, they are also nutritious and versatile. There are over 100 apple varieties that are grown and sold in the U.S. The most popular are pink lady, empire, fuji, gala, golden delicious, granny smith, honey crisp, McIntosh, and red delicious.

When purchasing apples at the grocery store or farmers market, look for apples that are firm, crisp and well-colored with the stem intact. Avoid apples with shriveled skins, bruises, worm holes, insect damage and decayed spots. Use apples with bruises or skin breaks as soon as possible. If you buy apples that are slightly underripe, they should be stored in a cool place to ripen. Apples may be stored in the refrigerator for four to six weeks in a crisper drawer or a perforated plastic bag to control moisture and humidity.

Before taking a bite into your apple or using it in a recipe always wash them to remove any dirt or pesticides from the skin. Never wash apples with soap, detergent or bleach because these liquids absorb into the fruit and can make you sick if ingested.

To see how the recipes above are made and to watch another simple snack recipe, click here.

This recipe material was funded by the USDA Supplemental Nutrition Assistance Program – SNAP. This institution is a provider of equal opportunities.