Choose a Smarter Snack! Sweet, Spicy, Homemade Applesauce

gluten-free, low sugar, high fiber, homemade applesauce

Fall brings many seasonal delights, like PSL’s (OK, pumpkin spice ANYTHING!), hay mazes, apple picking and delicious spiced sweets and treats.

A better way to snack (and use the fruits of the apple picking outing) is our *NEW* All-Natural Homemade Applesauce! Low in sugar, yet naturally sweet, this chunky applesauce is a smart snack with fewer calories and more nutrients than other ubiquitous fall sweet treats like cookies and pies! With seasonal spices, like cinnamon, cloves and nutmeg, you can indulge in the season without overindulging!

Sweet & Spicy Applesauce

Serves 4 heartily

Ingredients

  • 4 medium apples of any variety (preferably also organic), peeled
  • 1 medium apple of any variety (preferably also organic), unpeeled
  • 1/3 c water (more if needed)
  • 1 tsp ground cinnamon
  • 1/2 tsp cloves
  • 1/2 tsp nutmeg
  • 1/2 tsp fresh lemon juice
  • Optional: 2 Tbl brown sugar, maple syrup, date syrup, etc

Directions

  1. Cut apples into rough 1/2-inch chunks.
  2. Add to a two-quart pot or larger.
  3. Add all ingredients to pot.
  4. Bring to a low boil, stirring occasionally to avoid burning or sticking.
    Note: If you added any sort of sugar, you will need to stir every few minutes.
  5. Remove from heat and let cool.
  6. Serve!

As many of our dishes, this treat can be served for breakfast as a stand-alone dish or atop oatmeal or yogurt or as a snack! (We have a couple of clients who add a small dollop of Cool Whip and call it dessert!) Anytime you choose to enjoy, it’s a bowl of deliciousness!

How do you satisfy your sweet tooth with healthy sweets? Share your ideas with us below!

S&R’s Gluten-Free Protein Pancakes

Gluten-free pancakes, Gluten free, protein rich, easy pancakes plated on a white plate

My on-the-go go-to’s for easy-peasy nutrition and variety, as is widely known, are salad bowls, rice bowls and smoothies. I fancy myself a mixologist in the kitchen, and these mixed-up menu items are my favorites! I can toss whatever I have together for an easy meal that is nutrient dense and delicious in minutes.

Who doesn’t love that?

The newest member to this roster are Pancakes, specifically S&R Protein Pancakes. (Still working out a wittier name; suggestions welcomed!)

Within five to seven minutes, you can have a healthy, balanced breakfast at your fingertips. This one is also good for kids to help make! (The younger ones will need added supervision with the pan-related tasks, though.)

 

Print

S&R Gluten-Free Protein Pancakes

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1/3 cup milk (dairy, almond, Ripple, etc.)
  • 1/4 cup gluten free old-fashioned oats
  • 1/4 cup egg whites (cage free and local, if you can. Same with the egg.)
  • 1 scoop protein powder of your choice, chocolate is best!
  • 1-2 tbl gluten-free flour
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder

Instructions

  1. Pre-heat your pan on medium-high.

  2. Whip or beat all the ingredients above except the flour.

  3. Once fully mixed, the batter should be runny and evenly colored.

  4. Add the flour and mix thoroughly.

  5. Spray pan with cooking spray or drizzle olive oil or ghee to keep pancakes from sticking.

  6. Check the pan to ensure it's sufficiently hot by dripping a few drops of water; if you hear a sizzle, it's time.

  7. Add 1/4 c. of batter for each pancake to the pan, flipping when the side-up face of pancake begins to bubble or look aerated.

The fun really begins when you divert from the basic recipe below and add your favorite mix-in’s, like maca powder, a smidgen of crushed ripe banana, almonds, cacao powder or nibs, chia seeds, etc.

Gluten free, protein pancakes plated
These easy flapjacks are nutrition goldmines!

We love to hear how you make our recipes your own! Leave a comment below and let us know how you do healthy breakfasts on-the-go!