5 Kid Friendly Recipes: Apples

5 Health Benefits of Apples for Children

Apples offer numerous health benefits, making them an excellent choice for children's diets:

1. Rich in Fiber

   • Apples are a good source of dietary fiber, which supports digestive health, prevents constipation, and helps maintain a healthy weight.

2. Packed with Vitamins and Minerals

   • They contain important vitamins such as vitamin C, which boosts immunity, and potassium, which supports heart health and muscle function.

3. Hydration

   • Apples are composed primarily of water, aiding in hydration and promoting overall health.

4. Antioxidant Properties

   • Apples contain antioxidants such as quercetin, which helps protect cells from damage and supports overall health.

5. Dental Health

   • Eating apples stimulates saliva production, which helps reduce tooth decay and maintains oral health.

Apple Cinnamon Oatmeal

• Ingredients:

  1. 1 cup rolled oats

  2. 2 cups water or milk (dairy or non-dairy)

  3. 1 apple, peeled, cored, and diced

  4. 1 teaspoon cinnamon

  5. 2 tablespoons honey or maple syrup (optional)

  6. Chopped nuts or raisins (optional)

• Instructions:

  1. In a saucepan, bring water or milk to a boil.

  2. Stir in rolled oats and reduce heat to medium-low.

  3. Add diced apple, cinnamon, and honey or maple syrup (if using).

  4. Cook, stirring occasionally, for 5-7 minutes or until oats are creamy and apples are tender.

  5. Remove from heat and let stand for a few minutes.

  6. Serve warm, topped with chopped nuts or raisins if desired.

Apple and Peanut Butter Sandwiches

• Ingredients:

  1. 2 apples, cored and sliced horizontally into rings

  2. Peanut butter (or almond butter for nut-free option)

  3. Raisins, chocolate chips, or granola (optional)

• Instructions:

  1. Spread peanut butter on one side of each apple ring.

  2. Sprinkle with raisins, chocolate chips, or granola if desired.

  3. Top with another apple ring to make a sandwich.

  4. Serve immediately or pack for a snack.

Apple and Cheese Quesadillas

• Ingredients:

  1. 2 whole wheat tortillas

  2. 1 apple, peeled, cored, and thinly sliced

  3. 1 cup shredded cheddar cheese (or cheese alternative)

  4. Cooking spray or butter

• Instructions:

  1. Heat a non-stick skillet over medium heat.

  2. Spray with cooking spray or melt butter.

  3. Place one tortilla in the skillet and sprinkle with shredded cheese.

  4. Arrange apple slices evenly over the cheese.

  5. Top with another tortilla and press down gently.

  6. Cook for 2-3 minutes on each side, until tortillas are golden brown and cheese is melted.

  7. Remove from skillet, let cool slightly, and cut into wedges.

  8. Serve warm.

Apple and Chicken Salad Wraps

• Ingredients:

  1. 1 cup cooked and shredded chicken breast

  2. 1 apple, diced

  3. 1/4 cup plain Greek yogurt (or mayonnaise)

  4. 1 tablespoon honey

  5. 1/4 cup chopped celery

  6. Salt and pepper to taste

  7. Lettuce leaves or whole wheat tortillas

• Instructions:

  1. In a bowl, combine shredded chicken, diced apple, Greek yogurt (or mayonnaise), honey, chopped celery, salt, and pepper.

  2. Mix well until ingredients are evenly coated.

  3. Spoon chicken salad onto lettuce leaves or spread onto whole wheat tortillas.

  4. Roll up tightly to form wraps.

  5. Serve immediately or refrigerate until ready to eat.

Baked Apple Chips

• Ingredients:

  1. 2 apples, thinly sliced (use a mandoline slicer for even slices)

  2. Cinnamon and sugar mixture (optional)

• Instructions:

  1. Preheat oven to 200°F (90°C). Line a baking sheet with parchment paper.

  2. Arrange apple slices in a single layer on the baking sheet.

  3. Sprinkle with cinnamon and sugar mixture if desired.

  4. Bake for 1.5 to 2 hours, flipping halfway through, until apples are dried and crisp.

  5. Remove from oven and let cool completely before serving.