Diane’s  Baked Apples

Ingredients:
5 cups of chopped apples with skin on ( about 5 to 6 apples)
1 medium banana
½ cup of chopped walnuts
½ cup of water
Cinnamon or pumpkin pie spice (Trader Joe’s has a really good one)

Preheat oven to 400

Directions:

  1. spray baking pan with nonstick spray
  2. Cut up the banana and about  5 cups apples ( leave the skin on the apples)
  3. Mix in ½ cup of chopped walnuts
  4. Sprinkle a generous amount of cinnamon or pumpkin pie spice
  5. Add  ½ cup of water
  6. Mix all ingredients well

Bake for about 45 minutes and stir occasionally

Yields about 8 ½ cup servings: each ½ cup provides 104 calories, 15 grams of carbohydrate, 2 grams of protein , 3 grams of fiber and   5 grams of fat

This dish makes a healthy  breakfast and can be combined with greek yogurt , ricotta cheese or extra nuts for extra protein to be a bit more substantial!

Nutrition Notes:  : this recipe is packed with nutrition

Apples: “ An apple a day keeps the doctor away”

  • When possible, try to buy organic as apples tend to have high levels of pesticides
  • Keep the skin on the apple as it contains much of it’s fiber, nutrients and antioxidants
  • Apples contain pectin, a soluble fiber shown to lower cholesterol.
  • Apples are rich in quercetin, a compound that helps to regulate blood sugar

Walnuts:

  • Contain more heart-healthy omega 3 fats than any other nut
  • May help with heart and brain health.

Cinnamon:

  • May help to balance blood sugar and help with heart health

Bananas

  • Good source of potassium, which may help with blood pressure
  • May help with digestive health