Download Apple Pistachio Crisp - Produce For Better Health Foundation

Apple Pistachio Crisp
Preparation Time: 1 hour
Fruit-based desserts can contribute to making your plate half fruits and veggies. True to their name,
Honeycrisp apples are sweet and crunchy, perfectly delicious raw, but also ideal in baking. And their
sweetness lends potential to reduce added sugar, as we did with this apple crisp.
Ingredients
3 Honeycrisp apples, cored and
cut into 1" chunks (unpeeled)
½ cup raisins
1 tsp cinnamon
3 tbsp brown sugar
Juice from ½ lemon
¼ cup or about 2 ounces
pistachios, unsalted, chopped
½ cup old fashioned oats
2 tbsp margarine or butter, melted
¼ cup whole-wheat flour
Place rack in center of oven and preheat to
350°F. Place sliced Honeycrisp apples, raisins,
and lemon juice in 8"″x 8"″pan or baking dish;
toss. In a bowl, mix remaining ingredients
except melted margarine. Add melted margarine
and mix until texture is consistent. Sprinkle
over apple-raisin mixture. Bake uncovered 45-50
minutes or until apples are tender. Serves 4.
Tips on storing and selecting apples
· Look for firm, shiny, smooth-skinned
apples with intact stems. They should smell
fresh, not mushy.
· Refrigerate apples in a plastic bag away from
strong-odored foods. Use within 4-6 weeks.
· To prevent browning after cutting apples, coat
slices in vitamin-C fortified 100% apple juice.
Facts about apples
· Apples have no fat, sodium, or cholesterol,
and are an excellent source of fiber (5g/apple).
Because of the fiber, the fruit’s natural sugars
are slowly released into the blood stream,
helping maintain steady blood sugar levels. The
high fiber content in apples promotes satiety,
making you feel fuller longer.
Meal Nutrition
Information per Serving
Recipe Nutrition
Information per Serving
(Serve with an 8 oz glass of non-fat milk, 3 oz
boneless, skinless chicken breast, and ½ cup
green beans.)
Calories 330
Total Fat 10g
Saturated Fat 1.5g
% of Calories from Fat 27%
% Calories from Sat Fat 4%
Protein 5g
Carbohydrates 60g
Cholesterol 0mg
Dietary Fiber 7g
Sodium 60mg
An excellent source of fiber, and a good
source of vitamin C, vitamin B6, potassium, and copper.
· Honeycrisp apples have a sweet, slightly tart
flavor great for salads, baking, cooking, and
eating as a snack.
· Apples are a natural source of health-promoting
phytonutrients, including plant-based
antioxidants.
· A medium apple has 80 calories. Leave the peel
on for the best nutrient punch—½ of the fiber
and many of the beneficial antioxidants are in
the skin.
For more tips and great-tasting apple
recipes, visit www.BortonFruit.com.
MyPlate Food Group Amounts
Calories 520
Total Fat 13g
Saturated Fat 2.5g
% of Calories from Fat 23%
% Calories from Sat Fat 4%
Protein 31g
Carbohydrates 77g
Cholesterol 50mg
Dietary Fiber 9g
Sodium 200mg
An excellent source of protein, fiber,
vitamin A, vitamin C, vitamin D, thiamin,
riboflavin, niacin, vitamin B6, vitamin
B12, potassium, calcium, phosphorus,
magnesium, and iodine, and a good source
of folate, pantothenic acid, iron, zinc, and
copper.
MyPlate Food Group Amounts
Fruit 1½ cups
Protein ½ oz
Fruit 1½ cups
Protein 2½ oz
Vegetables 0 cups
Dairy 0 oz
Vegetables ½ cup
Dairy 1 cup
Grains 1 oz
Grains 1 oz
Recipe cost
Meal cost
Approximately $3.88 for four, $0.97
per serving.
Approximately $9.62 for four, $2.41
per serving.
*Retail prices, Boulder, Colorado, and online,
September 2012-September 2013.
*Retail prices, Boulder, Colorado, and online, September
2012-September 2013.
Online Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
BortonFruit.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
FoodChamps.org
ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
©2013 Produce for Better Health Foundation