It's fall. What comes to your mind? Thin cashmere sweaters? Hot apple cider? Football? Halloween costumes? Apples! Whether you have cozied up with a warm mug of cider, been to an apple orchard, or brought one in for a teacher, apples have probably made an appearance in your life lately. It's no secret that apples are plenty healthy, and that stashing one in your desk drawer or in your bag makes for a good on-the-go snack. But what can you do with the rest of the lonely apples sitting in your fridge? This October, let's break away from Grandma's apple pie recipe and try out my apple-centric ideas for every part of the day.
Breakfast: Caramelized Apple and Pecan French Toast
• 1/4 teaspoons pure vanilla extract
• 1/3 cup pealed and chopped apple
• 1 tablespoon chopped pecans
• 1/8 teaspoons ground cinnamon
• 1 teaspoon honey, divided
• 1 omega-3-enriched egg
• 1 tablespoon low-fat milk
• 1/8 tablespoons ground cinnamon
• 1 slice 100-percent whole-wheat bread
1. Place a nonstick skillet over medium heat and coat with canola oil cooking spray.
2. Combine the vanilla, apple, pecans, 1⁄8 teaspoon cinnamon, and 1⁄2 teaspoon of the honey in a small bowl—and stir to coat. Add the mixture to the skillet and cook, stirring, 3 to 5 minutes, or until lightly browned. Remove from the skillet and set aside. Coat the skillet once more with cooking spray and return to the heat.
3. Beat the egg, milk, and 1⁄8 teaspoon cinnamon in a shallow bowl. With a fork, dip the bread into the egg mixture. Flip to coat both sides.
4. Place the bread in the skillet and cook, 1 minute per side, or until the bread is lightly browned and the egg is cooked.
5. Top with the reserved topping and serve drizzled with the remaining 1⁄2 teaspoon honey.
Time: 10 minutes
Lunch: Waldorf Chicken Salad
• 6 ounces of cooked chicken breast (you may also substitute turkey breast or tuna)
• 1 apple, chopped
• 1/2 cup celery, diced
• 2 teaspoons apple cider vinegar
• 2 tablespoons walnut halves, chopped
• 1 teaspoon honey
• 1/4 teaspoon pepper
• 1/2 cup red seedless grapes, halved
1. Mix all ingredients together besides the grapes. Once mixed, fold in grapes.
2. Serve as is, over mixed greens, or in a sandwich on whole-wheat bread.
Snack: Baked Apples with Greek Yogurt
• 2 apples, cored
• 1 tablespoon honey
• 1/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 cup fresh apple cider
• 2 tablespoons plain Greek yogurt
1. Preheat oven to 325.
2. Drizzle honey on apples and sprinkle cinnamon and nutmeg on top.
3. Place apples in baking dish and pour cider around them.
4. Cover with aluminum foil.
5. Bake for about 30 minutes. Time will depend on apple size, so be sure to check often.
6. When golden brown, remove from oven and serve hot, with a tablespoon of Greek yogurt on each apple.
Time: 40-45 minutes
Dinner: Cider Roasted Apple Chicken, featured here last week!
Hungry for more? Write to firstname.lastname@example.org with your questions, concerns, and feedback.
Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health Magazine's advisory board and has authored three books: Slim Calm Sexy Diet, The O2 Diet, and The Snack Factor Diet. Her expertise is regularly featured on the Today show, Good Morning America, and Access Hollywood Live, among others, and she hosts "A Little Bit Better" on Youtube's Livestrong Woman channel. Read more of Keri's tips every day on Facebook!