1/3 cup unsweetened apple juice
3/4 pound tart apples, peeled and quartered
1 tablespoon honey
1/4 teaspoon ground cinnamon
In a blender or food processor, combine all ingredients; cover and process until smooth. Transfer to a small bowl. Cover and refrigerate until serving. Yield: 2 servings.
Per Serving (2/3 cup): 153 calories, 1 g fat (trace saturated fat), 0 cholesterol, 2 mg sodium, 40 g carbohydrate, 5 g fiber, trace protein.
Roasted Apple & Cheddar Salad
3 tablespoons red-wine vinegar
2 tablespoons apple juice
1 tablespoon extra-virgin olive oil
1 tablespoon honey
2 teaspoons Dijon mustard
1/8 teaspoon salt
Freshly ground pepper, to taste
ROASTED APPLES & SALAD
2 apples, preferably Fuji, peeled and cut into wedges
2 teaspoons plus 1 tablespoon extra-virgin olive oil
4 sprigs fresh thyme, or 1/4 teaspoon dried
1/4 cup chopped walnuts
3 cups baby spinach, or torn spinach leaves
3 cups torn Boston lettuce
3 cups torn curly endive
2/3 cup grated sharp Cheddar cheese
- Preheat oven to 400°F.
- To prepare dressing: Whisk vinegar, apple juice, 1 tablespoon oil, honey, mustard, salt and pepper in a small bowl.
- To roast apples and prepare salad: Toss apples with 2 teaspoons oil and thyme in a medium bowl; spread evenly on a baking sheet. Roast, turning once or twice, until the apples are soft and golden, 25 to 30 minutes. Discard fresh thyme, if using. Let cool.
- While the apples are roasting, toast walnuts in a small baking pan until fragrant, about 5 minutes. Let cool.
- Just before serving, combine spinach, lettuce and endive in a large bowl; toss gently to mix. Divide the greens among 6 plates, drizzle with dressing and top with cheese, roasted apples and walnuts. Serve immediately.
Make Ahead Tip: Cover and refrigerate dressing (Step 2) for up to 1 week.
Per serving: 191 calories; 14 g fat ( 4 g sat , 5 g mono ); 13 mg cholesterol; 14 g carbohydrates; 4 g protein; 4 g fiber; 173 mg sodium; 230 mg potassium.
Yields 6 servings, 1 1/2 cups each.
Acorn Squash & Apple Soup
Acorn Squash has a slightly earthier taste than butternut squash, which complements the sweetness of the apple and mild spice of the curry powder. Enjoy this acorn squash and apple soup with some crusty whole-grain bread.
Cook Time: 40 minutes
Total Time: 40 minutes
1 Acorn Squash (about 1 1/2 pounds)
2 tsp canola oil
1 medium onion, finely chopped
1 large Granny Smith Apple, peeled, cored, and chopped into 1/2-inch pieces
2 tsp curry powder
2 cups fat-free, low-sodium chicken broth
Pierce acorn squash with a fork, and place on a paper towel in the microwave for 8-10 minutes.
Pierce with tip of knife to see if it’s tender. Carefully remove from microwave.
Allow to cool, then halve the acorn squash lengthwise. Scoop out seeds and fibers.
Meanwhile, heat oil in a medium pot or Dutch oven. Sauté onions and apples for 5 minutes, until softened. Sprinkle curry powder and stir well.
Scoop the flesh of the acorn squash from the skin and add to pot. Discard skin.
Pour in chicken or vegetable broth. Bring to a boil, then cover and simmer for 15 minutes.
Using a hand blender or a regular blender, puree the soup until smooth.
Per Serving: Calories 145, Calories from Fat 2.8g (sat 0.2g), Cholesterol 0mg, Sodium 37mg, Fiber 4.3g, Protein 2.6g