Ingredients

• 1 1/2 cups all-purpose flour
• 1 cup whole wheat flour
• 2/3 cup sugar
• 2 1/2 tsp. baking soda
• 1 tsp. ground ginger
• 1 tsp. ground cinnamon
• 1 tsp. allspice
• 1 1/2 cups applesauce
• 1 cup molasses
• 3 egg whites

Directions
Preheat oven to 325º F. Combine the flours, sugar, baking soda and spices in a large mixing bowl. Mix well. Add the remaining ingredients to the bowl and mix well. Spray a 9” x 13” pan with non-stick cooking spray. Spread the batter evenly in the pan. Bake for 30-40 minutes. Serve warm sprinkled with powdered sugar or with fat-free whipped topping.

Yield: Serves 18

Nutrition analysis: 1/18 recipe: Calories 148, Fat 0g,Sat. Fat 0 g, Carbohydrate 35 g, Sodium 203 mg, Fiber 1 g

Source: christianacare.org

Researched by: Marilyn Wadum, RD
Methodist Hospital
9/09

Caramel Apple Bars

Ingredients

• 1&1/4 cups whole-wheat pastry flour, divided into 1 cup and 1/4 cup
• 3/4 cup firmly packed brown sugar, divided into 1/4 cup and ½ cup
• 1/4 cup trans-fat-free stick margarine, melted
• ½ cup liquid egg substitute, beaten
• 1 tsp. vanilla extract
• 2 golden delicious apples, cored and diced
• 1 cup caramel candies, each cut in quarters
• 1/4 cup chopped pecans

Directions
Heat oven to 350º F. Spray a 9-inch square baking pan with non-stick cooking spray. In a medium-sized bowl, combine 1 cup flour and 1/4 cup brown sugar. Stir in margarine until mixture resembles coarse crumbs. Transfer mixture to pan and press in an even layer in bottom of pan. Bake for 10 minutes. In the same mixing bowl, combine egg substitute, vanilla, ½ cup brown sugar, and 1/4 cup of flour. Stir in apples, caramels, and nuts. Pour over bottom crust. Bake 30 to 35 minutes or until golden. Cool slightly; cut into quarters lengthwise and crosswise to make 16 bars. Cool completely.

Yield: Serves 16

Nutrition Analysis: 1 bar: Calories 146, Fat 5 g, Carbohydrate 24 g, Sodium 70 mg, Fiber 2 g

Source: christianacare.org

Researched by: Marilyn Wadum, RD
Methodist Hospital
9/09

Old Fashioned Apple Crisp

Serves: 8

Ingredients:
Filling:

• 1 cup SPLENDA® No Calorie Sweetener, Granulated
• 1 teaspoon ground cinnamon
• 1 teaspoon orange zest
• 1/4 cup orange juice
• 5 Granny Smith apples, peeled, cored and cut into 1/4-inch slices

• 1 cup uncooked old-fashioned oats
• 2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
• 1/4 teaspoon ground cinnamon
• 2 tablespoons butter, softened
• 1/2 cup crisp rice cereal
• 1/2 cup chopped walnuts

Directions
Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with vegetable cooking spray. Set aside.

Make Filling: Whisk together SPLENDA® Granulated Sweetener, cinnamon, orange zest and orange juice in a large bowl; add apples and toss to coat. Transfer mixture to prepared pan; set aside.

Make Topping: stir together oats, SPLENDA® Granulated Sweetener, and cinnamon in a medium bowl; cut butter in with a pastry blender or 2 knives until mixture is crumbly. Stir in cereal and walnuts. Spoon topping over apples.

Bake 45 minutes or until topping is lightly browned. Serve warm.

Nutrition Info per Serving Size – ¾ cup: Calories 170, Fat 8g, Cholesterol 10mg, Sodium 45mg, Carbohydrate 24g, Fiber 3g, Protein 3g

Source: splenda.com
Mw 9/09

Tuna Apple Pita Pockets

Ingredients

• 1 small apple
• 1 small celery rib, sliced
• 1 tsp. lemon juice
• 1 small onion, chopped
• 1 (7-ounce) can tuna
• 1 Tbsp. fresh dill weed (or 1 tsp. dried dill weed)
• 1/2 cup mayonnaise
• 4 small pita pockets
• 4 large lettuce leaves

Directions
Core and chop the apple into a medium-size bowl. Add celery and sprinkle with lemon juice. Add onion. Drain tuna and add to bowl with dill and mayonnaise. Mix well. Cut the top off each pita bread and place a lettuce leaf in each. Stuff with tuna mixture. Serve.

Servings: 4

Nutritional Information Per Serving: Calories: 260; Total fat: 12g; Protein: 15; Carbohydrates: 26g; Cholesterol: 30mg; Dietary Fiber: 3g; Sodium: 600mg

Source: U.S. Apple Association

Apple Pancakes

Ingredients:

• 1 1/2 cups all-purpose flour
• 3 teaspoons baking powder
• 1/2 teaspoon salt
• 3 tablespoons granulated sugar
• 1/4 teaspoon nutmeg
• 1/3 teaspoon baking soda
• 1 egg
• 3 tablespoons Margarine, melted
• 1/4 teaspoon vanilla
• 1 cup 1% milk
• 1 cup apples, peeled and grated

Directions:

1. Combine flour, baking powder, salt, sugar, and nutmeg in mixing bowl.
2. In a separate bowl, mix baking soda, egg, butter, vanilla, and milk.
3. Combine both mixtures stirring only until blended. Fold in grated apple.
4. Bake on hot, lightly greased griddle.
5. When batter is full of holes, turn to brown on other side. Turn pancakes only once while cooking.

Yield: Makes 7 eight-inch pancakes.

Approximate Nutritional Analysis (per serving): Calories, 197; protein, 5 g; carbohydrates, 31 g; dietary fiber, 5 g; fat, 4 g; cholesterol, 38 mg; sodium, 189 mg.

Source: usapple.org
MW 9/09

Apple-Cheddar Panini

If you don't have a panini press, just use a non-stick skillet to make these tasty sandwiches. Just about any cheese can be substituted for Cheddar.

Ingredients

• 8 slices whole-grain bread
• 1/4 cup low-fat honey mustard
• 2 crisp apples, thinly sliced
• 8 ounces low-fat Cheddar cheese, thinly sliced Cooking Spray

Directions
Preheat panini press on medium heat. Lightly spread honey mustard evenly over each slice of bread. Layer apple slices and cheese over 4 slices of bread, using about ½ apple and 2 ounces of cheese for each sandwich. Top each with remaining bread slices. Lightly coat panini press with cooking spray. Grill each sandwich for 3 to 5 minutes or until cheese has melted and bread has toasted. Remove from pan and allow to cool slightly before serving.

Servings: 4

Nutritional Information Per Serving: Calories: 280; Total fat: 6g; Protein: 18g; Carbohydrates: 43g; Cholesterol: 10mg; Dietary Fiber: 12g; Sodium: 570mg.

Source: U.S. Apple Association
MW 9/09

Pork Fajitas with Apple Cilantro Salsa

Apple Salsa (Makes 2-1/2 cups):

• 3 unpeeled apples, cored and diced
• 1/2 cup cherry tomatoes, quartered
• 1/2 ripe avocado, peeled and diced
• 2 Tbsp. sliced green onion, including top
• 1 Tbsp. chopped fresh cilantro leaves
• 1 tsp. granulated sugar
• 1 tsp. fresh lime juice
• 1 tsp. minced jalapeno pepper
• 1/2 tsp. minced garlic
• 1/8 tsp. black pepper
• 1/4 tsp. salt

• 2 Tbsp. vegetable oil
• 4 Tbsp. water
• 4 Tbsp. fresh lime juice
• 6 large cloves garlic, finely minced
• 3 tsp. fresh cilantro leaves, minced
• 1/4 tsp. red pepper flakes
• 1/4 tsp. black pepper
• 1/4 tsp. salt

• 1 lb. pork tenderloin or lean pork roast
• Fajita marinade
• 8 flour tortillas (8-inch)

Directions
Combine all salsa ingredients in bowl and mix well. Cover and refrigerate several hours to meld flavors.

Place pork in large sealable plastic bag and cover with marinade. Cover and refrigerate for 1-1/2 hours or more, turning occasionally.

Preheat grill. Drain marinated pork, reserving excess marinade. Place pork on grill and brush with reserved marinade. (Discard plastic bag and remaining marinade.) Grill over hot coals, turning frequently, for 8-10 minutes, until internal thermometer reads 155-160 degrees Fahrenheit. Remove from heat and place on clean plate.

Wrap tortillas tightly in foil and heat on upper grill rack for 10 minutes.

Meanwhile, cut pork diagonally across grain into thin slices. Arrange one-eighth of pork slices and 2 or 3 tablespoons salsa in center of tortilla. Fold bottom half of tortilla over filling and overlap sides on top. Arrange on serving plate.

Servings: 4

Nutritional Information Per Serving: Calories: 570; Total fat: 22g; Protein: 31g; Carbohydrates: 64g; Cholesterol: 75mg; Dietary Fiber: 5g; Sodium: 890mg

Source: U.S. Apple Association
MW 9/09