Delicious Apple Recipes to Boost Heart Health

An apple — or two — a day may in fact keep the doctor away! In a study conducted by researchers at Florida State University, postmenopausal women who ate the dried equivalent of two fresh apples a day for six months slashed their LDL or "bad" cholesterol levels by almost a quarter. And despite the added calories from the apples, the women lost about 3 pounds on average. The study used dried apples for convenience purposes, but the researchers predict that fresh apples (all varieties) may be even more effective. Apples contain a plethora of plant compounds that may confer health benefits, including pectin, a type of fiber that blocks cholesterol absorption, and polyphenols, antioxidants that prevent cellular damage caused by free radicals. Here are six delicious, healthy recipes to help you get your fill of this heart-smart super fruit.

Apple 'N Oat Cobbler

Indulge in dessert for breakfast with this Apple 'N Oat Cobbler, a seasonal spin on oatmeal that takes just minutes to prep in the microwave. This powerhouse meal combines two cholesterol-lowering super foods, apples and oats, in one deliciously sweet bowl. It's the perfect breakfast to warm you up on chilly autumn mornings.

Apple-Cinnamon Pancakes

Chopped apples give pancakes a fruity twist and squeeze some produce into this classic weekend breakfast treat. My 100% whole-grain batter is made with buckwheat flour, which means these pancakes are a safe choice for people following a gluten-free diet. I top each stack with yogurt instead of syrup to cut back on the sugar and add a shot of hunger-curbing protein.

Chopped Chicken Salad with Apples and Walnuts

Skip the fattening croutons and fried noodles — fresh, crisp apples are a healthy way to add satisfying crunch to salads. Here, I combine diced apple with chopped chicken, chickpeas, cucumber, avocado and other ingredients for a light, refreshing take on classic chicken salad. Instead of traditional mayo, the salad gets tossed with raspberry vinaigrette, a fruity finish that highlights the sweetness of the apples.

Spiced-Up Applesauce

To maximize nutrition in this fall favorite, I leave the fiber-rich peels on the fruit and avoid adding extra sugar. Start by coring 4 medium apples and cutting them into quarters. In a saucepan over medium heat, combine the apples, ½ cup 100% apple juice and 1 Tbsp lemon juice. Cover the pan and bring the liquid to a boil. Reduce the heat to low and add 1 cinnamon stick, 1 tsp fresh grated ginger, and ½ tsp pumpkin pie spice. Simmer, covered, until the apples are soft, about 30 minutes. Remove the cinnamon stick and transfer the ingredients to a blender or food processor; purée until smooth (or pulse for a chunkier, more rustic sauce). Makes six (1/2-cup) servings.

Baked Apples with Oatmeal Filling

Satisfy your sweet tooth with this scrumptious, low-calorie dessert recipe. First, preheat the oven to 350 degrees. Rinse, core and slightly hollow 4 large apples, leaving the bottom of the apple intact to create a well for the filling, and place the apples in a pie pan. In a medium bowl, combine 1 cup rolled oats, ½ cup unsweetened applesauce, 2 Tbsp honey, 1 tsp vanilla extract, ½ tsp ground cinnamon, ½ tsp pumpkin pie spice and 1 tsp fresh lemon zest (optional). If desired, add 2 Tbsp each raisins and/or chopped walnuts. Fill and top each apple with the oat mixture. Bake for 40 minutes, or until the sides of the apples are soft and easily pierced with a knife.

"Squashed" Apple Soup

Apples take a savory turn in this comforting recipe for "Squashed" Apple Soup. Preheat the oven to 350 degrees. Cut 1 butternut squash (about 2-3 pounds) in half lengthwise. Scoop out the seeds, mist the flesh with oil spray, and sprinkle ¼ tsp kosher salt and ¼ tsp pepper on each half. Place the squash flesh side-down in a shallow baking dish and add ½ cup water. Bake until the flesh is fork-tender, about 1 hour. Once cooled, scoop out the flesh and set aside. In a large pot over medium heat, sauté 1 diced large onion in 1 Tbsp olive oil until translucent, about 10 minutes. Add the squash, 2 chopped apples, 3 ½ cups chicken broth (low-sodium or no-salt-added), 1 tsp nutmeg, and 1 bay leaf and bring the mixture to a boil. Reduce the heat to low and simmer for 30 minutes. Cool slightly, remove the bay leaf, and purée in a blender (or directly in the pot with an immersion blender) until smooth, using caution while working with hot liquids. Makes 4 (2-cup) servings