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Awesome Apples

The apple is a national favorite. Three out of four Americans say it’s among their top fruits for a snack. Even better, apples pack a powerful combination of good nutrition and a seemingly infinite variety of tastes.

Around 2,500 varieties are grown in the U.S., from the ubiquitous Red Delicious to the more exotic Fuji, York, and Idared. A medium apple has 80 calories and no fat, sodium, or cholesterol.

The Apple Dumplings recipe is virtually fat-free and can be put together in a jiffy. After you’ve sliced the apples, the Quick Apple Crisp takes just minutes to put together and pop in the oven.

Quick Apple Crisp


  • ⅓ cup graham cracker crumbs

  • ⅓ cup quick oats

  • 2 tbsp. brown sugar

  • 2 lb. apples (about 6, medium size)

  • ½ cup water

  • 1 tsp. cinnamon

  • 1 tbsp. butter


Preheat oven to 375 degrees. In a small bowl, mix graham cracker crumbs, oats, and brown sugar. Wash and peel apples. Quarter them; cut out core and seeds. Slice apple quarters. Spread apples in a 12-by-8-inch baking pan. Add ½ cup of water to the pan.

Sprinkle cinnamon and topping mixture over apples and dot with butter. Bake for about 45 minutes or until apples are soft and topping is browned.

Per Serving

Serves six. Each serving provides: 140 calories, 3 g total fat (1.5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 50 mg sodium, 30 g carbohydrates, 3 g fiber, 20 g sugars, and 1 g protein.

Apple Dumplings


  • 2 tbsp. firmly packed light brown sugar

  • 11/2 tsp. cinnamon

  • 1 tsp. cornstarch

  • 1 tsp. vanilla extract

  • 1 tbsp. water

  • 6 Macintosh apples, peeled and cored

  • 6 square egg roll wrappers


Preheat oven to 375 degrees. Spray six muffin cups with nonstick cooking spray. In a large bowl, combine the sugar, cinnamon, cornstarch, vanilla, and 1 tbsp. water. Add the apples; toss to coat. Place one apple in the center of each egg roll wrapper. Bring the corners up to the top of the apple, pressing and folding to seal the edges. Stand each dumpling in a muffin cup and lightly spray the tops with nonstick cooking spray. Bake until golden, about 20 minutes. Cool on a rack 15 minutes; serve warm.

Per Serving

Serves six. Each serving provides: 190 calories, 1 g total fat (0 g saturated fat), 5 mg cholesterol, 190 mg sodium, 43 g carbohydrates, 4 g protein, and 4 g fiber.

Sources: Centers for Disease Control and Prevention, Health and You magazine

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