Homemade Apple Sauce

It's easier than you think to make delicious home-made apple sauce!

Ingredients:
4 Apples*
3/4 cup Water
1/4 cup Brown Sugar
1/2 teaspoon Cinnamon

Directions: Peel & chop apples. Combine all ingredients in a saucepan. Cover with a lid and cook at low/medium heat for 20-30 minutes until apples become soft. Allow the sauce to cool before mashing the apples. Serve warm or cool in the fridge.

Ingredients in the pot:                         After cooking for 10 minutes:

 

 
^After cooking for 20 minutes          ^ After cooking for 25 minutes &
                                                            cooling. I started mashing
                                                                          with a fork                                                        

**Note on Apples: the type of apple you use makes a huge difference! I recommend McIntosh apples for applesauce because they really break up on their own, you wont really have to mash them. This time I tried Gala apples so that's what you're seeing in these pictures. It turned out great but I had to put more effort into mashing than with McIntosh apples.
Best Apples for Sauce:
-McIntosh (my favorite for apple sauce so far)
-Golden Delicious
-Fuji
-Cortland
-Honey Crisp is okay
-Gala is okay
-Red Delicious
-Pink Lady is okay

Nutrient Facts:
Homemade Apple Sauce Portions: 4
Food Groups	Amount Per Portion
Whole Fruit	1¼ cup(s)
Limits	Amount Per Portion
Total Calories	125 Calories
Empty Calories*	50 Calories
Added Sugars	50 Calories
Nutrients	Amount Per Portion
Protein	0 g
Carbohydrate	33 g
Dietary Fiber	3 g
Total Sugars	28 g
Added Sugars	13 g
Total Fat	0 g
Minerals	Amount Per Portion
Calcium	25 mg
Potassium	167 mg
Sodium	8 mg
Vitamin A	4 µg RAE
Vitamin C	6 mg
Vitamin K	3 µg

Remember you can go to supertracker.usda.gov to get nutrient information for your own recipes.

Chunky Vegetarian Chili

I love this recipe. It's fairly easy and delicious. I usually cook chili in my small crock pot, but I have tried it on the stove top as well with great results. If you wanted to mix it up you could add other veggies or meat. This recipe is high in protein and fiber.

Recipe:
1 Tablespoon olive oil
1 large onion, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
2 cloves of garlic, minced
1 Tablespoon brown sugar
11/2 Tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper
1 16oz can of stewed tomatoes, undrained
1 15oz can pinto beans, drained and rinsed

Preperation:
1. Start by heating the oil and sautee the onion, peppers and garlic for about 5 minutes
2. Add tomatoes and cook for 2 minutes
3. add sugar, cumin, oregano, salt, black pepper and beans. Bring to a boil and then reduce to a simmer for about 30 minutes.


*When I use my crockpot, I add everything to the pot and cook it for 2-3 hours for a more baked in flavor. I've noticed a slight difference in flavor cooking it this way. The chili is also more liquidy than the stove top version. I also like to add red pepper flakes for more spice.

Nutrition Facts: Chili Portions: 4
Nutrition Facts:	Amount Per Portion
Total Calories	199 Calories
Added Sugars	14 Calories
Nutrients	Amount Per Portion
Protein	8 g
Carbohydrate	35 g
Dietary Fiber	9 g
Total Sugars	9 g
Added Sugars	3 g
Total Fat	5 g
Saturated Fat	1 g
Monounsaturated Fat	3 g
Polyunsaturated Fat	1 g
Minerals	Amount Per Portion
Calcium	130 mg
Potassium	775 mg
Sodium	512 mg
Copper	405 µg
Iron	5 mg
Magnesium	68 mg
Phosphorus	162 mg
Selenium	6 µg
Zinc	1 mg
Vitamins	Amount Per Portion
Vitamin A	63 µg RAE
Vitamin B6	0.4 mg
Vitamin C	91 mg
Vitamin E	3 mg AT
Vitamin K	14 µg