Nothing says fall quite like warm, spiced baked apples. Packed with fiber and vitamin C, apples can help you feel full for longer, which is helpful for weight control. Sprinkled with walnuts and raisins, this recipe also contains beneficial omega-3 fat and cancer-protective flavonoids and phenolic acids. Bake in the evening for an aromatic dessert or save in the fridge for a beautiful weekend brunch.

Easy Baked Apples

Makes 6 servings. Per Serving: 151 calories, 3.5 g total fat (<1 g saturated fat), 31 g carbohydrate, 2 g protein, 4 g dietary fiber, 5 mg sodium. Prep Time: 20 minutes Cook Time: 60 minutes

Ingredients

  • Canola oil cooking spray
  • 3 large Granny Smith apples or any variety baking apple
  • 3 Tbsp. whole-wheat flour
  • 3 Tbsp. brown sugar
  • 3/4-1 tsp. ground cinnamon
  • 1/4-1/2 tsp. ground nutmeg
  • 1/3 cup coarsely chopped walnuts
  • 1/4 cup raisins
  • 1/3 cup apple cider

Instructions

  1. Preheat oven to 350 degrees F. Spray oven-proof glass pie dish.
  2. Cut apples in half from top to bottom, core and peel. Lay halves flat and cut into medium slices. Place apple slices in large bowl.
  3. In medium bowl, mix together flour, sugar, cinnamon and nutmeg. Sprinkle mixture on apples and gently stir until apples are evenly coated with spices. Gently fold in walnuts and raisins.
  4. Spoon apple mixture into prepared pie dish. Drizzle cider evenly over top.
  5. Bake 50-55 minutes or until apples are tender. Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish. Serve hot or let cool to room temperature, refrigerate and serve cold later.

Source: Photo and recipe from The American Institute for Cancer Research – http://www.aicr.org/

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