Nutrition 101, Recipes

Homemade Apple Sauce: How to Make it and Why it’s Good for You

June 6, 2013

by Andrea Canada, VP, Cul. Nutrition & Sustainability

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Andrea Canada, R.D, suggests a surprisingly simple baking substitute for butter on National Apple Sauce Cake Day.

Apple sauce has long been touted as a healthy alternative for eggs, butter and sugar in baking as it can add both sweetness and moisture to your dessert without adding excess calories. Apples are a nutrient-dense (and vegan!) alternative that add their own distinctive flavor when incorporated into cookies, muffins and other baked goods.

In addition to taste, apples contain phytochemicals including polyphenols and antioxidants which have been linked to the possible prevention of chronic diseases like cancer, heart disease, diabetes and high blood pressure. Apple skins are particularly nutrient-dense and contain high amounts of fiber.

To make your own apple sauce, start with about 1lb of quartered, cored, good-quality cooking apples. Leaving the skin on, immerse them in a pot of around a ½ inch of simmering tap water on a medium-low heat. Cover and simmer for around 10 minutes before seasoning with cinnamon, nutmeg, ginger and cloves to taste.

You can then either mash the mixture for a chunky sauce or – if desired – purée for a smoother sauce.

Check out Senior Culinary Nutritionist Natalia Hancock’s simple recipe for Apple-Pear sauce here.

Do you use apple sauce when baking? Let us know in the comments section below.

nutrition advice, nutrition facts, apple, apple sauce, vegetarian

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