6 Ways To Add Apples Into Your Diet


Apples are extremely versatile and can be used in all types of dishes from salads to main courses to desserts as well as a fresh, raw snack. 

  • Easy recipe for a baked apple for one: Wash a medium apple and remove the core. Spray a container with non-stick spray and place the apple in the centre. Fill the centre of the apple with  1 -2 teaspoons of brown sugar or raw honey, raisins or other chopped dried fruit such as apricots and cinnamon to taste. Bake the apple on full power in microwave for two to three minutes or until tender.
  • Sweeten yoghurt by stirring in a little apple sauce or apple puree. This makes the perfect topping for a high-fibre cereal, such as low fat muesli or a fruit salad. 
  • To enhance a bowl of cooked oats, add grated apple, a splash of vanilla essence and sprinkle with cinnamon.
  • As a snack dip apple quarters into peanut butter.
  • Thinly slice apple on toast and top with fat free cottage cheese and sunflower seeds. 
  • Add apple into salads for extra crunch or try the Waldorf recipe below.


Regular Waldorf salad is a high fat meal because of the cheese, nuts and salad dressing. With this salad it is important adhere to the amounts given for these ingredients, in order to keep the fat content within the recommendations.

Energy 1 490 kJ; carbohydrate 43 g; fibre 8 g; protein 10 g; fat 15 g

1.  Cube 3 thick slices of cucumber and mix with 1 chopped green apple and 1 T fruit juice of your choice.

2. Add 1 small chopped pear and 1 stick of chopped celery.

3. Cube 1 matchbox of fat-reduced cheese and sprinkle over the salad.

4. Top with 3 pecan or walnut halves.

5. Mix 1 Tablespoon low-oil mayonnaise with 1 Tablespoon balsamic vinegar and use this as the dressing for the salad.

Food facts The fruit in this salad provides the “starch” for this meal.


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