Recipe: Applesauce

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.