SPE Certified



Nutrition 101, Recipes

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

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

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

Latest Posts Subscribe to the SPE RSS feed



Recipe: Forbidden Rice Noodles with Scallions and Shiitakes

June 20, 2018 by Kristy Del Coro, Senior Culinary Nutritionist

Kristy put together this allergen-friendly dish featuring Forbidden Rice noodles. It's perfect as a main course or summer side dish!

E.Coli O157: Not Just the “Hamburger” Disease

May 29, 2018 by Kristy Del Coro, Senior Culinary Nutritionist

You may think that undercooked meat is the most likely source for food-borne illnesses, but vegetables have been to blame for recent outbreaks. Kristy Del Coro discusses the spring's romaine-related outbreak and things you can do to reduce your risk of getting sick.


Blog Search


SPE Certified Newsletter

Sign up for news on the latest SPE-certified venues, events and SPE updates.

We will never share your personal information with a third party.