Apple sauce is a wonderful snack or addition to various meals for kids and adults alike. However, there is a big different between processed, pasteurized apple sauce, which may come with various additives, and fresh, raw homemade apple sauce. This quick and easy recipe will enable you to take advantage of fresh, organic and local apples when they are in season so that you can get all the health and nutrition benefits of apple sauce, without any drawbacks.

This apple sauce is rich in healthy carbohydrates, fiber, vitamins, minerals, antioxidants and phytonutrients. It has some protein, is virtually fat free, and is naturally a low-sodium and cholesterol-free food.

Characteristics

TYPE: Snack, Spread, Sauce
PREPARATION: < 5 mins
SERVINGS: makes about 2 cups of apple sauce

  • Whole food
  • Raw food
  • 100% Plant-based (Vegan)
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free (optional)
  • Oil-free
  • Refined Sugar-free
  • Isolated Sugar-free

Goodies Needed

INGREDIENTS:

Optional:

TOOLS:

  • Cutting Board
  • Utensils
  • High-Powered Blender like a Vitamix
  • Spatula

Preparation Steps

Watch this instructional video to make this apple sauce and its many variations and/or follow the steps below.

  1. Wash your apples and quarter with a knife to remove the cores.
  2. Place the cored apples into your blender.
  3. Add any of the optional ingredients.
  4. Blend the ingredients until a uniform and smooth consistency is reached.
  5. Transfer the sauce into desired dishes and eat right away or chill in the fridge for several hours.

     
  6. Enjoy the apple sauce on its own, or with your favorite nuts or seeds. You can also add the apple sauce to cooked grain bowls, like oatmeal. In the image below is a layer of oatmeal, raw apple sauce and fresh bananas.

     
  7. Refrigerate leftovers in a covered container with minimal air space for up to 3 days.

Meal Health & Nutrition Benefits

Apple

  • provides healthy carbohydrates, some protein, and is virtually fat-free
  • provides phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin C and most B vitamins
  • a source of some minerals, especially potassium
  • supports optimal health, weight, healing and prevention
  • supports digestive, immune, and cardiovascular health
  • helps maintain healthy blood sugar, blood pressure, cholesterol, and elimination
  • helps protect against and support healing of cancer
  • for more info, see the apple overview on World’s Healthiest Foods

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Medjool Dates

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide most of the B vitamins
  • especially rich in potassium, copper, manganese, and magnesium
  • support optimal health, energy, weight, healing and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool dates overview on Nutrition-and-You

Raisins

  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide most of the B vitamins, vitamin C and vitamin K
  • provide potassium, copper, manganese, iron, phosphorus, and calcium
  • support optimal health, energy, weight, healing and prevention
  • support digestive health and elimination
  • support cardiovascular and immune health
  • for more info, see the raisins overview on Nutrition-and-You

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • when in its purest form, can positively support overall health
  • supports optimal cognitive health and mental performance
  • for more information, visit the vanilla overview from Nutrition-and-You.com