Fall is quickly approaching and that means apple season! Prime harvest for apples is late September early October. Apple picking is such a fun family activity and getting together to make the following recipes is a great way to have the full farm to table experience right in your home kitchen.


Apple Oatmeal Waffles

Serves 4


1 palm size or 1/2 waffle = 1 green light,1 yellow light



1 egg

3/4 cup nonfat milk

1/2 cup unsweetened apple sauce

1/2 teaspoon vanilla extract

1 cup oat flour 

1 tablespoon baking powder

1/2 teaspoon ground cinnamon

1/4 teaspoon salt

1 cup apple, peeled, cored and diced



Preheat waffle iron. In a medium bowl, lightly beat the egg and add milk, applesauce and vanilla. In a large bowl add the oat flour, baking powder, cinnamon, and salt and mix well. Add wet ingredients to dry and stir until just combined. Fold in apples. Spray the preheated waffle iron with nonfat cooking oil. Pour waffle mix into the hot iron and cook until golden brown, about 5 minutes. Serve immediately or store in an airtight container in the refrigerator up to 4 days. Eat plain (they are plenty sweet with the baked in apples), or top with Greek yogurt or low fat cottage cheese. Make sure to track your topping in the app!


Apple Cheddar Panini

Serves 1


1/2 panini = 1 green light, 2 yellow lights



2 slices whole grain bread

1 teaspoon Dijon mustard

1 slice low-fat cheddar cheese

1 small apple, cored and sliced into 1/4 inch planks



Heat a panini maker or sauté pan to medium high. Spray with nonfat cooking oil. Layer bread with dijon, cheese and apple. Cook in panini maker until golden, about 5 minutes. Serve immediately. 


Apple Sausage Stuffed Acorn Squash

Serves 4


1 fistful = 1 green light, 2 yellow light



2 acorn squashes, halved lengthwise and seeds scraped out

1 tablespoon olive oil

1 cup onion, diced

2 stalks celery, diced

2 cloves garlic, minced

1/2 lb turkey low-fat sausage, casing removed and crumbled

1 teaspoon salt

1/2 teaspoon pepper

1 tablespoon fresh rosemary, chopped

1 large apple, cored, and diced

1/4 cup whole wheat, Italian breadcrumbs



Preheat oven to 400 degrees. Line a sheet pan with parchment paper. Sprinkle the squash with salt and pepper and place on the sheet pan cut side down. Roast for 45 minutes or until fork tender.


Meanwhile heat oil in a large sauté pan over medium high. Add onion and celery and cook until onion is tender, about 7 minutes. Add garlic, sausage, salt pepper and rosemary. Cook until sausage is browned about 5 – 7 minutes. Add apple and cook 1 minute longer. Set aside.


Once squash is done cooking, divide the sausage mixture and stuff into each of the 4 squash cavities. Sprinkle tops with breadcrumbs, spray tops with nonfat cooking oil, a little more salt and pepper. Return to oven to cook 20 minutes longer. Serve immediately or make ahead, cool to room temperature and store in an airtight container in the refrigerator up to 2 days.


Apple Sage Roasted Chicken

Serves 4


1 fistful = 1 green light, 1 yellow light



1 teaspoon salt

3/4 teaspoon freshly ground pepper

1/2 teaspoon paprika

1 5 lb roasting chicken

1 head garlic, halved

1 lemon, halved

1 bunch sage

4 apples, cored and thickly sliced

4 carrots, peeled and cut into 2 inch chunks

1 bulb fennel, tops removed and thickly sliced

1 large onion, thickly sliced



Preheat the oven to 425 degrees. Mix the salt, pepper and paprika in a small bowl and set aside. Remove giblets and rinse the inside of the chicken. Stuff the cavity with sage, lemon and garlic. Rub the outside of the chicken with salt and pepper mixture. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. 


Spray a roasting pan with nonfat cooking oil. Place the apple, carrots, fennel and onion in the roasting pan. Sprinkle with salt and pepper. Place the chicken on top of apples and vegetables. 


Roast the chicken for 1 1/2 hours or until the internal temperature reaches 165 degrees. Let sit for 15 minutes before carving. Serve chicken with roasted apples and vegetables.


Apple Beet Soup

Serves 4


1 fist size or 1/2 cup = 1 green light



3 beets, trimmed and peeled

2 apples, peeled, cored and halved

1 clove garlic, chopped

1 inch fresh ginger, chopped

4 cups vegetable broth

2 tablespoons fresh lemon juice

Salt and pepper



Preheat oven to 400 degrees. In a small roasting pan add beets and apples and 1/4 cup water. Cover with foil and place in oven for 35 – 40 minutes, until beets are fork tender. Transfer beets, apples, garlic, ginger and vegetable broth to a high powered blender. Blend until pureed. Add lemon juice, salt and pepper and pulse to combine. Taste and season with salt and pepper as needed. Can be served hot or at room temperature. Serve immediately or store in an airtight container in the refrigerator up to 4 days.