Simple Homemade Applesauce

This past week, I shared my super simple, no-added-sugar, recipe for homemade applesauce with my cooking class. This is one of my favorite recipes to make especially when I have some older and softer apples. I love the way my house smells while this is cooking too :)

When choosing apples, look for ones with a shiny, firm, and smooth skin. Apples are a good source of vitamin C, which boosts your immune health, and a great source of fiber, which is good for digestive health and may help to lower cholesterol levels. Apples are also high in antioxidants, which may help to reduce your risk of cancer, hypertension, diabetes, and heart disease. It is best to leave the skin on your apples to retain all of the fiber and nutrients. With the recipe below, since you will be blending the final product, you won't even notice the skins!

Homemade Applesauce (Stove-top)*
Yield: approx. 4 cups

Ingredients
4 apples, roughly chopped, with skins
1/2 cup water
1 teaspoon cinnamon
Pinch ground nutmeg

Directions
1. In a large saucepan, mix together all ingredients. Cover and cook on medium heat for about 15-20 minutes or until softened.
2. Using an immersion blender, blend apples to reach desired consistency.**
3. Store in an air-tight container in the fridge (I used mason jars).

Notes
*Recipe can be made in a slow-cooker. Cook on low for 3-4 hours (will vary based on size of slow-cooker and amount of apples).
**You can also use a fork or standing blender to mash/puree the apples to your desired consistency. 

Nutrition Per 1 Cup: 70 Calories, 150mg Potassium, 19g Carbohydrates, 3g Fiber, 14g Sugar, 13% DV for Vitamin C

Quick Protein Power-Up Balls

Are you looking for a quick, no-bake protein snack? Well, you came to the right place. My Protein Power-Up Balls are simple to make and delicious to eat!

Protein Power-Up Balls
Ingredients
-1 cup of quick-cook dry oats (gluten-free if needed)
-1 cup of peanut butter
-1/4 cup maple syrup
-1/2 cup ground flax seeds
-1/4 cup dairy-free chocolate chips or chopped nuts (optional)

Directions
-Mix all ingredients in a large bowl and form into small balls.
-Refrigerate for 1 hour or eat as is. Store in an air-tight container in the fridge for up to 2 weeks.

Recipe Notes & Substitutions
-If your recipe is a bit dry and crumbly, add a bit more peanut butter until you can form balls. If too soft, add in more oats or flax.
-Instead of oatmeal, try protein powder, almond flour, or coconut flour.
-Instead of peanut butter, try SunButter (sunflower seed butter), almond or cashew butter.
-Instead of flax seeds, try hemp seeds or ground almonds.
-If you are not dairy-free, you can use semi-sweet chocolate chips.
-Additional mix-ins can include: dried cranberries or walnuts.

These protein balls are great for between meals or if you are on-the-go. It is super fun to make with children too! Try different types of ingredients every time you make it for a fun surprise!