Apples are a deliciously nutritious fruit that offers many health benefits. They are rich in fiber and antioxidants, especially flavonoids. Eating the whole fruit, as opposed to apple juice, is linked to a lower risk of many chronic conditions, including diabetes, heart disease and cancer. They may also assist in weight control and improve gut health. 

Apples and applesauce pair well with a number of foods including pork chops, potato latkes, pancakes and french toast. Applesauce can also be used as a fat replacer in baked goods such as muffins and quick breads. Homemade applesauce is a greatly superior product with concentrated apple flavor and very little added sugar. Cook up a batch and enjoy! 

Ingredients:

• 8-10 apples (use a combination of apple types) 
• ½ cup of water  (more if needed)
• 1 large strip of lemon peel 
• 1 tbsp. lemon juice
• 3-4 inch cinnamon stick 
• 2 tbsp. brown sugar (optional) 
• Makes about 3 cups 
• Recipe is easily doubled and the sauce freezes well. 

Preparation:

• Peel, core, and slice apples. Place in a large pot. 
• Add water, lemon peel and juice plus cinnamon stick. Simmer, stirring occasionally for about 20-25 minutes until the apples are soft.  
• Mash with a potato masher to achieve a chunky consistency. 
• Taste and adjust for sweetness, adding brown sugar if desired. 
• Serve warm or cold. 

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center
• Check out our dedicated survivorship class, Moving Forward: Eat Well, Live Well.
• For more research-based information on healthy eating, including recipes, food facts, and interesting articles, go to Healthy Eating - American Institute for Cancer Research and Eat Healthy and Get Active.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.