Return to Articles

9.01.2024

A is for Apples! Health Benefits and Sample Recipes

Apples are often called a "superfood," and for good reason. These crisp, juicy fruits are packed with essential nutrients that can support the healthy growth and development of young children. Incorporating apples into your child’s diet offers several health benefits.

5 Key Benefits of Apples

1. Rich in Nutrients:Apples are a great source of essential vitamins and minerals. They contain vitamin C, which is vital for boosting the immune system and promoting healthy skin. They also provide a good amount of dietary fiber, which helps regulate digestion and prevent constipation, a common concern in young children.
   
   
2. Supports Healthy Weight:With their natural sweetness, apples are a healthy alternative to sugary snacks. They are low in calories and high in fiber, which helps children feel full longer, reducing the likelihood of overeating. This makes apples an excellent choice for maintaining a healthy weight.
   
   
3. Promotes Heart Health:Apples contain flavonoids and antioxidants, which are beneficial for heart health. These compounds help lower the risk of developing heart disease by reducing blood pressure and cholesterol levels. Starting heart-healthy habits early can have lasting benefits as your child grows.
   
   
4. Aids in Oral Health:Chewing apples stimulates saliva production, which naturally cleanses the mouth and reduces the risk of tooth decay. While not a substitute for brushing, apples can help keep your child’s teeth healthy between meals.
   
   
5. Easy to Include in the Diet:Apples are incredibly versatile. They can be eaten raw, sliced, or pureed, and they pair well with a variety of other foods like peanut butter, yogurt, or oatmeal. They also make a convenient and portable snack, perfect for lunchboxes or on-the-go nibbling.

Tips for Serving Apples to Young Children

• Safety First: Always cut apples into thin slices or small pieces to prevent choking, especially for toddlers.
• Variety is Key: Offer different types of apples (such as sweet Gala or tart Granny Smith) to introduce your child to a range of flavors.
• Incorporate in Meals: Add apple slices to salads, yogurt, or oatmeal for a nutritious boost. See below for a few recipes from MyPlate.gov!

Apple Slice Pancakes

Makes: 6 Servings

Total Cost: $$$$ (low)

Ingredients:

• 1 granny smith apple
• 1 1/4 cups pancake mix (any type)
• 1/2 teaspoon cinnamon
• 1 large egg
• 2 teaspoons canola oil
• 1 cup milk, 1% low-fat

Directions:

1. Wash hands with soap and water.
2. Lightly coat a griddle or skillet with cooking spray and heat over medium heat.
3. Peel, core and thinly slice the apple into rings.
4. In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.)
5. For each pancake, place the apple ring on a griddle and pour about 1/4 cup batter over the apple ring, starting in the center and covering the apple.
6. Cook until bubbles appear. Turn and cook the other side until lightly brown.

Apple Sandwiches

Makes: 2 Servings

Total Cost: $$$$ (low)

Ingredients:

• 1 medium apple
• 2 tablespoons peanut butter OR substitute with other nut or seed butters (almond, hazelnut, sunflower seed)
• 1 tablespoon raisins OR substitute grated carrot, chopped nuts, seeds or granola

Directions:

1. Wash hands with soap and water.
2. Cut the apple in half from the stem down and lay each half cut-side down on a cutting board. Slice each half into 6 half-round slices and cut out the core.
3. Spread 1/2 teaspoon peanut butter on one side of each apple slice.
4. Put 4 to 6 raisins on top of the peanut butter on one apple slice. Top with another apple slice, peanut-butter side down. Squeeze gently.
5. Continue with remaining apple slices.

Apple Oatmeal Muffins 

Makes: 6 Muffins

Total Cost: $$$$ (low)

Ingredients:

• 1/2 cup milk, non-fat
• 1/3 cup applesauce, unsweetened
• 1/2 cup all-purpose flour
• 1/2 cup quick-cooking oats, uncooked
• 1 cup sugar
• 1/2 tablespoon baking powder
• 1/2 teaspoon ground cinnamon
• 1 tart apple, cored & chopped

Directions:

1. Wash hands with soap and water.
2. Preheat the oven to 400 °F.
3. Place 6 cupcake holders in a baking tin.
4. In a mixing bowl, add milk and applesauce. Stir until blended.
5. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
6. Gently stir in the chopped apples.
7. Spoon into cupcake holders.
8. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
9. Cool in pan 5 minutes before serving. Store unused portions in an airtight container.

Find more recipes from MyPlate at myplate.gov!

You can also learn more about programs and resources to support healthy nutrition on First 5 Nevada.