Saturday, 29 June 2013

20 Apple recipes for healthy eating

"An apple a day keeps the doctor away" was the first nutritional advice many children heard from their moms. Apples are good for heart health and filled with soluble fibre.
This fibre reduces intestinal disorders, including diverticulitis, haemorrhoids and possibly some types of cancer. It helps lower cholesterol, blood sugar and blood pressure. It cleanses and detoxifies the liver and boosts immunity. Here are the few ways by which you can add this amazing fruit to your diet in a delicious way.

Apple cinnamon oats
Oats (Rolled/Quick) - 1 cup
Cinnamon powder- 1/4 tsp
Nutmeg powder -1/4 tsp
Sugar - 2 tblsp
Milk - 1/4 cup
Apple - 1 (chopped into small pieces/grated)
Water - 1 cup

1. Bring the water to a boil with the apple pieces in it.
2. Add the cinnamon powder, nutmeg powder, sugar and the oats and let it simmer for 5
minutes till it becomes nice and creamy.
3. Add the milk and cook for another minute stirring continuously. Add more water if
4. Serve it hot as a snack or as a healthy breakfast

Apple halwa
Grated apple - 1 cup (fuji apple, hard ones)
Milk - 1 cup
Milk powder - 2 tsp
Sugar - 1/2 cup
Pure ghee - 1 tsp
Saffron - few strands
Cardamom powder
Dry fruits for garnishing

1. Wash and grate the apples, transfer the same immediately in the milk to avoid discolouration of the apple.
2. In a Kauai, add the ghee, milk and apple, saffron and boil.
3. The milk will start curdling due to the sourness of the apple. Continue stirring.
4. When the mix becomes dry, add the sugar, and stir continuously.
5. When the halwa starts leaving the sides of the kadai, add milk powder, cardamom powder and stir.
6. When it is done, remove from the kadai and transfer in a bowl. Garnish with dry fruits.

Apple fritters (Sweet)
Apples -2 (peeled and sliced in thin rings)
All purpose flour (maida) - 3/4 cup
Sugar - 1/2 tsp
Oil - 1 tsp
Oil - to fry

For syrup
Sugar - 1 1/4 cup
Water - 1 cup
Lemon juice - 1/4 teaspoon
Cardamom powder - 1/4 teaspoon

1. Dissolve the sugar in 1/4 cup warm water, and let it sit for about 5 minutes.
2. Mix the flour and oil together.
3. Add the sugar solution to the flour and mix. Add more water as needed to make a smooth batter. The consistency of the batter should be like pancake mix to coat the apple slices.

1. Boil the sugar and water together.
2. Add the lemon juice, cardamom and boil for about 8 minutes until syrup is about 1/2 thread consistency. Lemon juice keeps the mixture from crystallizing

How to proceed
1. Heat the oil in a frying pan.
2. Dip the apple slices completely into the batter.
3. Slowly drop the slices into the frying pan in small batches.
4. Turn them occasionally and fry until both sides are golden-brown.
5. Transfer them immediately into the warm syrup.
6. Let fritters soak in the hot syrup for a few seconds. Take out and gently place over a wire rack so that the excess syrup can drip from the fritters.
7. Serve this hot/cold as such or with some vanilla ice cream.

Apple pie
3 Apples peeled, cored and sliced
2 tablespoons water
3/4 cup oatmeal
1/4 cup crushed walnut
3/4 cup sugar
1 teaspoon ground cinnamon
1/4 teaspoon nutmeg
1/2 cup butter

1. Preheat the oven 370 degree F.
2. In a bowl mix oatmeal, walnut, cinnamon, nutmeg, sugar, and butter. Set aside.
3. Spread the sliced apple evenly in the 9-inch pie pan.
4. Sprinkle the water evenly over the apple.
5. Spread the oatmeal mix evenly over apple.
6. Put the pie plate over the center rack of oven.
7. Let it bake for 20 minutes.
8. Take it out from oven. Tilt the pie plate a little and use a spoon to move some of the apple juice; put it over pie evenly.
9. Put the pie plate again back in oven and bake for 10 more minutes.
10. Serve hot. Tastes great topped with scoop of vanilla ice cream!

Apple chutney
3 Apples
1 tsp Red Chilli Powder
1 tsp Dry Coriander Powder
1/4 tsp Turmeric Powder
1 Cardamom
2 Bay leaves
2 Cinnamon Sticks
4-5 tsp Sugar
Salt to taste
1 tbsp Oil
2 tbsp Water

1. Peel off and cut the apples into small pieces.
2. Grind with little water.
3. Heat oil in pan and add cardamom, bay leaves and cinnamon sticks.
4. Add apples, turmeric powder, red chilli powder and coriander powder.
5. When the mixture is cooked, add sugar and salt.
6. Cook for 3 minutes.
7. Apple Chutney is ready.

Apple rice
Basmati rice - 1 cup
Onion ( big ) - 1
Apple - 1
Carrot - 1
Beans - 10
Peas - 1/4 cup
Cashew - 50 gm
Ginger Garlic paste - 1 tsp
Pepper powder - 1 tsp
Turmeric powder - a pinch
Salt - as needed
Ghee - as needed
Oil - as needed

1. Peel skin of carrot and cut into pieces.
2. Cut onion, beans finely.
3. Soak basmati rice in water for 15 minutes, strain and set aside.
4. Heat ghee in a frying pan.
5. Add rice, fry and set aside.
6. Heat oil in a pressure cooker.
7. Add onion, ginger garlic paste and fry.
8. Add carrot, beans, peas and fry.
9. Add turmeric powder, pepper powder, cashew, apple, rice, 2 cups of water, cover with a lid and cook.
10. When cooker whistles, switch of the stove.

Apple rasam
Apple - 1
Dal water (water in which dal is cooked ) - 3 cups
Tomato - 1
Rasam powder - 1 tsp
Turmeric powder - a pinch
Peppercorn - 1/2 tsp
Mustard - 1 tsp
Curry leaves - a few
Salt - as needed
Oil - as needed

1. Peel skin of apple, grate and set aside.
2. Cut tomato finely.
3. Powder pepper.
4. Mix tomato, rasam powder, turmeric powder, salt, apple with a cup of dal water in a pan and cook.
5. When the raw smell subsides, add 2 cups of dal water, pepper powder, 1 cup of water.
6. When bubbles form on top, remove pan from the stove.
7. Heat a little oil in a frying pan.
8. Add mustard, curry leaves and when mustard splutters, add to the rasam.

Apple phirni
Basmati rice - 1/4 cup
Milk - 3 cups
Apple - 1
Sugar - 1 cup

1. Soak basmati rice in water for 10 minutes.
2. Grind to a fine batter with milk.
3. Peel skin of apple and cut if finely.
4. Setting aside a few apple pieces, grind remaining to a paste.
5.Cook rice batter with, sugar, apple paste.
6. When contents have boiled well, switch off the stove.
7. Sprinkle apple pieces and serve.

Apple custard
Apple - 1
Milk - 1/2 liter
Custard powder - 1/4 cup
Sugar - 1/4 cup

1. Mix custard powder with 1/4 cup of milk in a bowl and stir well.
2. Boil remaining milk in a pan.
3. When it starts boiling, reduce the flame, add custard mix and stir till contents have mixed well.
4. Add sugar, stir till it dissolves and switch off the stove.
5. When cool, refrigerate.
6. Peel skin of apple and cut into pieces.
7. Mix apple with custard, before serving.

Apple beetroot salad

Apple - 1
Beetroot (small) - 1
Carrot - 2
Ginger - a small piece
Lime juice - 1 tsp
Pepper powder - 1/4 tsp
Cumin powder - 1/4 tsp
Salt - as needed

1. Peel skin of apple and cut into small pieces.
2. Peel skin of beetroot, carrot, grate and set aside.
3. Remove skin of ginger, cut finely.
4. Mix apple, beetroot, carrot, ginger, pepper powder, cumin powder, salt, lime juice in a bowl and serve immediately.

Apple payasam
Milk - 4 cups
Khoa ( sweetened ) - 1/4 cup
Apple - 2
Sugar - 1 cup
Ghee - as needed
Vanilla essence ( if needed ) - a drop

1. Peel skin of apple, remove seeds and cut into small pieces.
2. Heat ghee in a frying pan, add apple, fry and set aside.
3. Boil milk with sugar in thick bottomed pan.
4. When the milk starts thickening, add khoa, apple and cook.
5. When the contents have boiled well, remove pan from the stove and add essence if needed.

( If unsweetened khoa is used, 1/4 cup condensed milk can be added )
Apple dessert

Apple -2
Brown sugar- 1/2 cup
Raisins - 1/2 cup
Cinnamon powder - 1/4 tsp
Nutmeg powder - 1/4 tsp
Butter - 1 tsp
Lemon juice - 3 tsp
Vanilla ice-cream - 1 cup

1. Peel skin of apple and cut into pieces.
2. Mix apple, brown sugar, lemon juice, butter, raisins in a pan and cook.
3. When apple is cooked, transfer to serving bowls.
4. Add ice-cream and serve immediately.

Apple carrot mango juice
Apple ( cut into pieces ) - 1 cup
Carrot ( cut into pieces ) - 1/2 cup
Mango ( cut into pieces ) - 2 cups
Sugar - as needed

1. Blend all the ingredients with water and serve chilled.
Apple soda
Apple - 1
Lime juice - 1 tsp
Sugar - as needed
Soda - as needed

1. Cut apple into pieces, extract juice and set aside.
2. When needed , mix apple juice, lime juice, sugar, soda and serve.

Apple stew pancake
Apple - 2
Icing sugar - 50 gm
Maida - 50 gm
Salt - 1 pinch
Ghee - 2 tsp

1. Steam apple, mix with icing sugar.
2. Transfer the apple mix to a pan.
3. Cook on a low flame for a few minutes and remove the pan from the stove.
4. Mix maida, salt, ghee in a bowl and set aside.
5. Smear ghee on a plate.
6. Sprinkle maida mix , spread the apple stew, and sprinkle another layer of maida mix .
7. Steam the plate for a few minutes.
8. Serve hot or cold.

Apple crepes
For the pancakes
1/4 cup plain flour (maida)
1/4 cup cornflour
3/4 cup low fat milk (99.7% fat-free)
a pinch salt
1/4 tsp melted low fat butter

For the apple filling
2 tsp low fat butter
2apples, thickly sliced
1 tbsp sugar substitute
1/4 tsp cinnamon (dalchini) powder
1 tsp lemon juice

Other ingredients
1/2 tsp low fat butter for greasing

For the pancakes
1. Combine the plain flour, cornflour, milk, salt and ¼ cup of water in a bowl, mix well till no lumps remain. Keep aside.
2. Grease a non-stick pan with the butter and pour 2 tbsp of the batter, tilt the pan around quickly so that the batter coats the pan evenly.
3. When the sides starts to peel off, turn the pancake around and cook the other side for a few seconds.
4. Repeat with the remaining batter to make 4 more pancakes. Keep aside.

For the apple filling
1. Heat the butter in a non-stick pan, add the apple slices, sugar substitute, cinnamon, lemon juice and 2 tbsp of water and mix well.
2. Cook on a medium flame till the apple slices are cooked, stirring once in between.
3. Divide the apple filling into 5 equal portions. Keep aside.

How to proceed
1. Place a pancake on a dry, flat surface and place a portion of the apple filling on one half of the pancake.
2. Fold the pancake over the filling to make a semi circle.
3. Repeat with the remaining ingredients to make 4 more crepes.
4. Serve immediately.

Apricot and apple smoothie
18 to 20 apricots , soaked and chopped
4 medium sized peaches , deseeded and chopped
4 medium sized apples , peeled and cored
4 cups chilled apple juice
4 tbsp chilled curds (dahi)
4 medium sized banana , chopped
2 cups chilled soya milk or milk
4 tbsp powdered sugar

Combine all the ingredients together and blend in a mixer till smooth.
Pour equal quantities of smoothie into 4 individual glasses and serve immediately
Health booster juice

2 pineapple slices , with skin
1/2 medium cucumber , peeled
1/2 apple , deseeded

Cut the pineapple, cucumber and apple into big pieces.
Push pineapple through hopper (juicer) with cucumber and apple for a healthy drink.
Serve immediately.

Lettuce apple salad
For the salad
1 1/2 cups roughly torn lettuce leaves
2 cups apple cubes (unpeeled)
1/4 cup finely chopped celery (ajmoda)

To be mixed into a lemon dressing
1/2 cup low-fat curds (dahi), whisked
2 tbsp roughly chopped basil
2 tbsp grated apple
Salt and powder to taste
1 1/2 tsp lemon zest

For the topping
1/2 cup cornflakes

1. Combine all the ingredients for the salad, except the corn flakes in a bowl and mix well.
2. Refrigerate for at least 2 hours.
3. Just before serving, add the dressing and toss well.
4. Serve immediately topped with cornflakes.

Apple cinnamon sandwich
4 slices multi grain bread
1 apple , sliced
a pinch of cinnamon (dalchini) powder
1 tbsp of honey
butter as required

1. Put the apple slices in a bowl, add the cinnamon powder and honey and mix well till all pieces are coated well.
2. Apply little butter on the bread slices.
3. Place one slice on a clean and dry surface and spread the apple mix generously and cover with another buttered slice of bread.
4. Grill in a sandwich maker till crisp and serve immediately.
5. Make more such sandwiches using remaining ingredients.
Powered BY - Mitalee Doshi
Founder + Wellness Expert

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