Healthy autumn apple recipes perfect for fall

PHOENIX (AZFamily) — Looking for a healthy way to incorporate a healthy fall snack into your menu? Jamie Miller, a registered dietician with Gainey Village Health Clubs & Spas, shares these apple-inspired recipes perfect for autumn.

Apple Protein Snack Cake

• 4 scoops vanilla whey protein powder
• ½ cup almond meal/flour or oat flour
• 2 tsp baking powder
• ¼ tsp salt
• 2 tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp allspice
• 3 egg whites
• ¼ cup monk fruit, coconut sugar, or a sweetener that measures like sugar
• ½ cup cottage cheese
• ¼ almond milk or milk of choice
• 1 tsp vanilla extract
• 1 medium apple – grated (large holes)

Spray an 8×8 Pyrex dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside. In a smaller bowl, combine egg whites, sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again. Fold in grated apple and mix until combined. Pour batter into the prepared dish and bake at 350 degrees for 20-25 minutes, when the top is golden brown and the cake has set.

Apple Farro Salad

• 2 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp maple syrup, or sweetener of choice
• 2 tbsp extra virgin olive oil or plain yogurt
• ½ tsp salt
• ⅛ tsp black pepper
• ¼ tsp cinnamon
• 1 medium apple, cored and diced
• ½ cup walnuts, toasted and chopped
• ½ cup goat cheese, crumbled
• 3 cups arugula or green of choice
• 1 cup cooked farro or grain of choice
• Extra salt and fresh ground black pepper, to taste

In a large bowl, whisk together the vinegar, mustard, and maple syrup, salt and pepper. Gradually add the oil while whisking, until the dressing is well mixed. Alternatively, if using yogurt, whisk all ingredients together. Add the cooked farro, chopped apples, chopped nuts and cheese and mix. If making ahead, stop and this step and refrigerate. When ready to serve, toss the arugula with the rest of the salad and then adjust salt and pepper to your preference.

Apple Nachos

• 4 apples, sliced
• Optional : 1/4 cup of lemon or lime juice
• ¼ cup powdered peanut butter + 2.5 tbsp water, more or less
• ¼ cup chocolate protein powder + 2 tsp cocoa powder + ¼ water, more or less
• Toppings of choice:
• coarse sea salt
• cinnamon
• shredded coconut
• mini chocolate chips or cacao nibs
• crushed pretzel
• crushed graham cracker
• chopped nuts

Core and slice the apples to about ¼ inch thickness. If apples will not be eaten immediately, soak the slices in a shallow bowl with 4 cups of water and 1/4 cup of lemon or lime juice then drain the apple slices and let excess water drip off. Arrange the dried apple slices in a circular pattern on a large platter. In a small bowl, reconstitute the powdered peanut butter with water, starting with 2 tbsp of water and adding more until it is a consistency that you can drizzle. In another bowl, whisk together the chocolate protein powder and cocoa powder with water, starting with ¼ cup and adding until it is a consistency you can drizzle. Drizzle the apples with the two sauces, then sprinkle the apples with toppings of choice Enjoy immediately.

Pork Chops with Caramelized Onions & Apples

• 4 boneless pork chops, about 2 pounds
• 1 ½ tsp salt divided
• 1 tsp black pepper divided
• ½ tbsp avocado oil
• 1 sweet onion, thinly sliced
• 2 medium apples, thinly sliced
• ½ cup low-sodium chicken stock
• ½ cup apple cider, white wine, or more chicken stock
• 2 tsp Dijon mustard or whole-grain Dijon
• ½ tsp garlic powder
• 1 tbsp chopped fresh thyme or sage leaves

Season both sides of the pork chops with 1 tsp salt and ½ tsp black pepper. Add the oil to a large, heavy-bottomed pan (or skillet), and heat over medium-high heat. Add pork chops to the pan, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Chops will continue cooking in the sauce later. Transfer to a plate. Add the sliced onion and apple to the skillet the pork chops were in. Cook for 7-10 minutes, stirring occasionally, or until the apples begin to soften. In a small mixing bowl, whisk together chicken stock, apple cider or white wine, mustard, garlic powder, fresh thyme or sage, ½ tsp salt, and ½ tsp black pepper. Then pour the mixture over the apples and onions. Use a wooden spoon or spatula to gently scrape the bottom of the pan to release any brown bits. Add the pork chops back into the pan, nestling them down in between the apples. Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half. Serves well with mashed cauliflower, roasted potatoes, or brown rice.

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