3 super food apple recipes

Easily available, apples offer many nutritional benefits and may even help to sharpen mental alertness. They also contain plenty of soluble fibre that can contribute to lower blood cholesterol. And, with an average of only 65 calories, an apple is the perfect healthy snack. Here are three apple recipes you can enjoy.

Preparation time: 10 minutes, plus 15 minutes standing

Cooking time: 40 minutes

Serves 4

1. Preheat the oven to 180°C (350°F).
2. Put 75 millilitres (1/3 cup) golden raisins in a heatproof bowl and cover with hot water. Let them plump up for 15 minutes.
3. Meanwhile, warm 30 millilitres (2 tablespoons) honey in a small pot with 30 millilitres (2 tablespoons) rolled oats and 2.5 millilitres (1/2 teaspoon) ground mixed spice.
4. Drain the raisins and stir them into the oats.
5. Core 4 baking apples and score them horizontally with a sharp knife to penetrate the skin.
6. Place the apples in an ovenproof dish and fill each cavity with the raisins and oats.
7. Place a dollop of butter on the top of each apple.
8. Pour 250 millilitres (1 cup) of water around the apples in the dish.
9. Bake for 40 minutes, or until the apples are soft. Baste the apples with the juices halfway through cooking to keep them moist.

Nutritional information: 249 Calories, 7 g Fat, 4 g Saturated Fat, 48 g Carbohydrates, 2 g Protein, 5 g Fibre.

Preparation time: 10 minutes

Cooking time: 40 minutes

Serves 4

1. Preheat the oven to 180°C (350°F).
2. Heat 15 millilitres (1 tablespoon) olive oil in a frying pan and cook 1 large finely chopped onion over a medium-low heat for 5 minutes, or until softened.
3. Meanwhile, process enough slices of stale whole-grain bread in a food processor to make 125 millilitres (1/2 cup) of bread crumbs.
4. Finely chop 2 red apples, leaving on the nutritious skins, and add them to the pan.
5. Stir for 2 minutes, remove from the heat, and add the bread crumbs, 45 millilitres  (3 tablespoons) chopped fresh parsley, 15 millilitres (1 tablespoon) chopped fresh sage, 30 millilitres (2 tablespoons) chopped walnuts and 30 millilitres (2 tablespoons) dried cranberries.
6. Mix and let cool for 1 minute before stirring in 1 beaten egg yolk.
7. Season to taste then spoon the mixture into a shallow ovenproof dish.
8. Dissolve 1 vegetable stock cube in 75 millilitres (1/3 cup) boiling water and pour it over the stuffing.
9. Bake in the oven for 25 minutes, or until golden.

Nutritional information: 148 Calories, 5 g Fat, 1 g Saturated Fat, 24 g Carbohydrates, 4 g Protein, 4 g Fibre.

Preparation time: 15 minutes

Marinating time: 30 minutes

Serves 4

1. Grate 2 carrots and 1 small cooked beet into a large serving bowl.
2. Make a dressing by mixing 45 millilitres (3 tablespoons) olive oil, 7.5 millilitres (1/2 tablespoon) white wine vinegar, 7.5 millilitres (1/2 tablespoon) balsamic vinegar, 2.5 millilitres (1/2 teaspoon) Dijon mustard, a pinch of sugar and a little salt and pepper.
3. Add 45 millilitres (3 tablespoons) raisins, 30 millilitres (2 tablespoons) cashew nuts and 60 millilitres (4 tablespoons) bottled French dressing to the serving bowl.
4. Finely chop 2 red apples, leaving on the skins.
5. Toss the apples with the salad, making sure that they are coated with the dressing to prevent them from discolouring.
6. Marinate the salad for 30 minutes before serving.

• To cook a raw beet, place it in a fine-meshed sieve over a pan of boiling water and steam for 15 minutes, or until cooked but still firm.
• Drain and run it under cold water, then peel off the skin. Let cool before grating.
• Don't overcook the beet because it will not grate easily if soft, and the crunchy texture of the salad will be lost.

Nutritional information: 131 Calories, 11 g Fat, 2 g Saturated Fat, 6 g Carbohydrates, 1 g Protein, 2 g Fibre.