Disfruta de refrigerios saludables con estas recetas a base de manzana

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.   

Anillos crujientes de manzana y mantequilla de cacahuete

Porciones: 6; Tiempo de preparación: 15 minutos

Ingredientes:

• 1 manzana mediana
• 6 cucharadas de mantequilla de maní o cualquier mantequilla de nueces de su elección
• 2 cucharadas de granola en racimos
• 2 cucharadas de arándanos secos con azúcar reducida o sin azúcar añadido
• 1 cucharada de jugo de limón o lima para untar sobre los aros de manzana si se comen más tarde para evitar que se doren (opcional)

Consejo de sustitución: Para las personas alérgicas a los frutos secos, pueden utilizar en su lugar queso crema de fresa, yogur griego de vainilla bajo en grasa o mantequilla de semillas de girasol.

Direcciones:

1. Coloque la manzana horizontalmente sobre una tabla de cortar y córtela por la mitad de manera que corte el corazón.
2. Usando una cuchara para melón o una cuchara pequeña de metal resistente, saque el corazón de ambas mitades de manzana.
3. Corte anillos de ¼ de pulgada de espesor de cada mitad de manzana sin corazón (cada mitad de manzana rendirá 3-4 anillos).
4. Con un cuchillo de mantequilla o una espátula pequeña, esparza aproximadamente 1 cucharada de mantequilla de maní de manera uniforme sobre cada rodaja de manzana.
5. Cubre cada rodaja de manzana con granola y arándanos secos, u otros ingredientes favoritos como coco tostado, cereales integrales triturados, semillas de calabaza, etc.

Consejo para picar: Cree un “sándwich” de manzana colocando un aro de manzana del mismo tamaño encima para obtener un refrigerio menos desordenado y más fácil de sostener para niños pequeños.

Apple & Banana Tortilla Rolls

Porciones: 1; Tiempo de preparación: 15 minutos

Ingredientes:

• 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

Direcciones:

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, haga clic aquí.

Esta institución ofrece igualdad de oportunidades. Este material fue financiado por el Programa de Asistencia Nutricional Suplementaria (SNAP) del USDA.