Recipes

The health benefits of eating apples PLUS 20 healthy apple recipes you must try!

Apples are one of the most popular fruits around and for good reason too. They’re an exceptionally healthy fruit with many benefits to eating them as a snack or including them in your meal. That’s why we have hundreds of recipes on the 28 Day Weight Loss Challenge that include apples.

7 benefits of eating apples

1. Apples are full of nutrition

A medium apple equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple also contains:

Calories: 95
Carbs: 25 grams
Fibre: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI

Plus manganese, copper, and vitamins A, E, B1, B2, and B6.

To get the most out of your apple, leave the skin on as it contains half of the fibre and many of the polyphenols.

2. Apples help with weight loss

Apples are high in fibre and water which makes them more filling.

Researchers think that apples are more filling because they’re less energy-dense.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t.

3. Apples are good for your heart

Apples have been linked to a lower risk of heart disease.

One reason may be that apples contain soluble fibre, the kind that can help lower your blood cholesterol levels.

They also contain polyphenols and flavonoid epicatechin, which have antioxidant effects.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke.

Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants.

4. Apples linked to lower risk of Diabetes

Several studies have linked eating apples to a lower risk of type 2 diabetes.

In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect

5. Apples have a diuretic effect

Apples have a high potassium content. Potassium is an essential mineral that has a diuretic effect on your body.

This means that when you make a habit of eating apples, you’re encouraging the elimination of retained fluids and bloating.

6. Apples are good for your teeth

Chewing on apples produces saliva, their consumption controls bacterial growth that could lead to cavities.

7. Apples aid good digestion

Apples and the skin of the apples contain a type of fiber called pectin, which supports digestion.

This feeds intestinal mucus and helps control pH imbalances in your stomach. They may reduce your risk for several types of cancer and chronic issues like constipation.

The best eating apples

Some of the best apples to eat include Jazz, Red Delicious, Golden Delicious, and Royal gala, depending on if you like them sweet or a bit sour of course.

Find out more below:

Red Delicious


Red Delicious is a medium to large apple with a medium sweetness and crisp white, juicy flesh. They are great in salads. Available in stores from March to December.

Fuji


Fuji apples are medium-sized, slightly sweeter than other varieties and great in salads, pies, and sauces. They can also be frozen. Available in stores from April to October.

Golden Delicious


Golden Delicious apples are popular in tarts and pies, they can also be caramelised for cakes and muffins. Available in stores from March to July.

Royal Gala


Royal Galal apples are usually the first of the season, medium in size with a sweet flavour profile which is ideal for pies, sauces and salads. Available in stores from March to September.

Pink Lady


Pink Lady apples are large with a firm, sweet, crisp, juicy flesh. Perfect for salads, sauces and pies. Available in stores all year round.

Granny Smith


Granny Smith apples are hard with a crisp tart flavour perfect for baking, freezing, salads, sauces, and pies. Available in stores all year round.

Jazz


Jazz are a crunchy small to medium apple with a tangy, sweet flavour. Available in stores from May to October.

20 healthy apple recipes you must try!

1. Wheat-free apple and cinnamon oat loaf

Wheat-free apple and cinnamon oat loaf

If you are trying to cut down on wheat or just want to try something different, this sweet loaf from the 28 Day Weight Loss Challenge made with homemade oat flour is perfect for you.

Find the full recipe here.

2. Apple sultana wraps

Apple sultana wraps

These healthy apple and sultana wraps are super easy to make, and are a perfect dessert especially if you’re following the 28 Day Weight Loss Challenge.

Find the full recipe here.

3. Apple Crumble Slice

apple crumble slice

This Layered Apple Crumble Slice recipe is just 210 Calories. Which is ideal for when you are following the 28 Day Weight Loss Challenge.

Get the full recipe here.

4. Chunky Apple and Cinnamon Pikelets

Chunky-Apple-and-Cinnamon-Pikelets

These delicious little treats are packed full of low GI carbs and healthy fibre, they make the perfect addition to the kids lunch boxes (or for morning tea with a cuppa).

Love pikelets and other baked goodies? Check out the 28 Day Weight Loss Challenge!

Get the full recipe here.

5. Healthy Gluten Free Apple Crumble

Gluten Free Apple Crumble

Losing weight doesn’t mean you have to deprive yourself of nice food.

On the 28 Day Weight Loss Challenge, our team of nutritionists create amazing menus which INCLUDE healthy sweet treats – such as this YUMMY gluten free apple crumble.

A healthy version of a family favourite, this crumble recipe uses rice flour and quinoa flakes to make a gluten free option.

Get the full recipe here.

6. Apple Pie Oatmeal

Apple Pie Oatmeal For One

Using just 5 ingredients 28 Day Weight Loss Challenge member Ash has created this delicious and nutritious apple recipe. YUM!

Get the full recipe here.

7. Healthy Apple Pie Mug Cake

This super quick, healthy and refined sugar free microwave mug cake will certainly satisfy your cake cravings!

Get the full recipe here.

8. Apple and Oat Bliss Balls

Apple & Oat Bliss Balls

As part of the 28 Day Weight Loss Challenge we love using oats to make healthy snacks. Get your week of snacks sorted with this simple 5 ingredient recipe that the kids will love too.

Find the full recipe here.

9. Raspberry and apple crumble breakfast muffins

These raspberry and apple crumble breakfast muffins are a deliciously healthy and sweet way to start your day!

Get the full recipe here.

10. Apple and caramel custard mini tarts

95 calorie apple and caramel custard mini tarts

At just 95 calories each these little tarts make an ideal dessert to enjoy while you lose weight on the 28 Day Weight Loss Challenge.

Find the full recipe here.

11. Strawberry And Apple Crumble Bites

strawberry and apple crumble bites

These delicious and healthy strawberry and apple crumble bites are an adaptation from our popular healthy gluten free apple crumble recipe from the 28 Day Weight Loss Challenge.

Get the recipe here.

12. Apple and Cranberry Oat Cookies

Apple and Cranberry Oat Cookies

Love cookies? You’ll love the recipes in the 28 Day Weight Loss Challenge. We’ve got Chickpea Shortbread Cookies, Spicy Ginger Cookies and Chewy Coconut Cookies just to name a few

Get the recipe for these apple and cranberry oat cookies here.

13. Apple And Blueberry Loaf

Healthy Apple And Blueberry Loaf

This loaf from the 28 Day Weight Loss Challenge makes 15 slices so it is perfect to make ahead, cool, then freeze in individual slices.

It’s free from added sugar, packed full of fibre and vitamin-rich fruit and has a solid amount of protein and carbohydrates too.

Grab the recipe here.

14. Frozen Apple Bites

Frozen Apple Bites

Such an easy snack, just blitz em up and freeze for a quick snack on the go when trying to ease those sweet cravings.

Find the recipe here. 

15. Healthy Apple And Honey Muffins

Quick and Easy Healthy Apple And Honey Muffins

We love these quick and easy healthy apple and honey muffins.

This recipe was sent in by 28 Day Weight Loss Challenge member Cassie and it’s packed full of nutrients and makes the perfect snack without sabotaging your weight loss efforts.

Grab the recipe here.

16. Kids Sugar Free Lunch Box Muffins

These sugar free lunch box muffins are great, you can pre-make them and use for breakfast, as well as a lunch box snack and it has no added sugar.

Get the recipe here.

17. Devilled Sausages With Apples and Sweet Potato Mash

Devilled Sausages With Sweet Potato Mash

For a budget friendly meal that is easy to prepare and sure to please the whole family, try these devilled sausages which include apple and are served with sweet potato mash.

Get the full recipe here.

18. No bake date and nut bars

Healthy no bake date and nut bars

High in fibre, sweet and satisfying – these date and nut bars are great to enjoy as a healthy snack to keep your metabolism in check.

This recipe comes from the 28 Day Weight Loss Challenge grab it HERE. 

19. Easy Apple Torte

This recipe is only available on the 28 Day Weight Loss Challenge.

20. Kid Friendly Sweet Chicken Curry

 

This recipe is only available on the 28 Day Weight Loss Challenge.

 

Join the 28 Day Weight Loss Challenge for thousands more delicious healthy recipes like these.

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tracy-hardy
written by:

Tracy Hardy

Tracy has been a digital content producer for the past 9 years. Mum of two boys, slowly finding her way through the tween and teen years at the same time. Beach lover. Terrible housekeeper. Tea drinker. Wine sipper, who sadly can't eat cheese or ice cream. Life is cruel!