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

Optional:

TOOLS:

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

Preparation Steps

Watch the instructional video at the top of this recipe 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, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, E, K, and some B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive system and immune system health
  • supports healthy blood sugar, blood pressure, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the apple overview on World’s Healthiest Foods

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Medjool Dates

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide phytonutrients and antioxidants
  • have anti-cancer and anti-inflammatory properties
  • provide vitamins, especially the B vitamins
  • provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool date overview on Eco Watch

Raisins

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin C, K, and most of the B vitamins
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, including cholesterol and blood pressure problems
  • for more info, see the raisins overview on Nutrition-and-You

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health
  • for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.