If you're looking for a healthy snack option that won't break your calorie bank, then you may want to consider incorporating 2/3 cup (140 g) of natural applesauce into your diet. With only 60 calories per serving, this fruit-based snack is a great way to stay satisfied without overindulging.

But applesauce isn't just low in calories, it's also packed with nutrients. Natural applesauce typically contains fiber, vitamin C, and potassium, all of which are important for maintaining good health. Additionally, because applesauce is made from fruit, it is a great source of natural sugars that can help fuel your body throughout the day.

In this article, we'll explore the benefits and nutritional profile of natural applesauce, as well as different ways to make and use it in cooking.

Benefits of Natural Applesauce

Natural applesauce has a number of health advantages that make it a great addition to your diet. For starters, it is high in fiber, which can help promote healthy digestion and prevent constipation. Additionally, the vitamin C found in applesauce can boost your immune system and keep you feeling healthy and strong. Moreover, natural applesauce contains antioxidants that can help protect your cells from damage caused by harmful free radicals. These antioxidants may also help reduce inflammation in the body and lower your risk of chronic diseases like heart disease and cancer.

Nutritional Profile of Natural Applesauce

Natural applesauce is a nutrient-dense food that can provide a wide range of vitamins and minerals. A 2/3 cup serving of applesauce typically contains around 70 calories, 19 grams of carbohydrates, 0.5 grams of protein, and 0 grams of fat. Additionally, applesauce is a good source of fiber, with about 2 grams per serving. It also contains vitamin C, potassium, and small amounts of other vitamins and minerals. Because it is made from whole fruit, natural applesauce is high in natural sugars, which can provide a quick source of energy.

How to Make Natural Applesauce

Making your own natural applesauce is easy and only requires a few simple ingredients. Start by peeling and coring 6-8 apples and chopping them into small pieces. Place the chopped apples in a large pot with 1/2 cup of water and bring them to a boil over medium-high heat. Reduce the heat and let the apples simmer for 15-20 minutes, stirring occasionally, until they are soft and tender. Remove the pot from the heat and let it cool for a few minutes. Then, use a blender or food processor to puree the apples until they are smooth and creamy. If you prefer your applesauce to be chunky, skip this step. Finally, you can add a pinch of cinnamon or other spices to your homemade applesauce to give it more flavor. Transfer the applesauce to a jar and store it in the refrigerator for up to a week.

Ways to Use Natural Applesauce in Cooking

Natural applesauce can be used in a variety of recipes, both sweet and savory. It can be used as a substitute for oil or butter in baked goods, or as a topping for oatmeal, yogurt, or pancakes. You can also mix it with mustard or vinegar to make a tangy salad dressing. Another way to use applesauce is to add it to your smoothies or protein shakes for extra nutrients and a creamy texture. You can also use it as a marinade for meat or poultry to add flavor and moisture. The possibilities are endless, so experiment with different ways to use natural applesauce in your cooking and find out what works best for you!

Differences between Natural and Regular Applesauce

While both natural and regular applesauce are made from apples, there are some differences between the two. Natural applesauce is made from whole, unpeeled apples that are pureed and cooked down into a sauce. It contains no added sugars or preservatives, and has a thicker, more textured consistency than regular applesauce. On the other hand, regular applesauce usually contains added sugars, preservatives, and other artificial ingredients to give it a longer shelf life and a sweeter taste. It is often smoother and more processed than natural applesauce.

Storing Natural Applesauce

Because natural applesauce contains no preservatives, it is best to store it in the refrigerator to prevent spoilage. It can be kept in an airtight container for up to a week, or frozen for longer storage. When freezing natural applesauce, be sure to leave at least 1/2 inch of space at the top of the container to allow for expansion. Thaw it in the fridge overnight before using it, or defrost it in the microwave for a quick thaw.

Brands of Natural Applesauce to Try

If you're not interested in making your own applesauce, there are plenty of natural brands available to choose from. Look for brands that contain only apples and water, with no added sugars, preservatives, or artificial flavors. Some popular brands of natural applesauce include Mott's, Eden Foods, and Santa Cruz Organic. Be sure to check the nutrition label before buying, as some brands may contain more sugar than others. You can also opt for unsweetened applesauce if you want to keep the sugar content as low as possible.

Pairing Natural Applesauce with Other Foods

Natural applesauce can be paired with a variety of different foods to create a healthy, balanced meal or snack. It can be served with whole grain crackers, sliced cheese, or hummus as an appetizer. It can also be added to a chicken salad or sandwich for extra flavor and texture. For breakfast or dessert, you can pair natural applesauce with Greek yogurt, granola, or oatmeal for a filling and nutritious snack. You can also use it as a topping for pancakes, waffles, or French toast, or mix it into your favorite smoothie recipe.

Health Concerns and Considerations with Natural Applesauce

While natural applesauce is generally considered a healthy food, there are a few things to keep in mind. Because it is high in natural sugars, it can cause a rapid spike in blood sugar levels, especially in people with diabetes or insulin resistance. Additionally, some brands of natural applesauce may contain added sugar or high fructose corn syrup, which can increase the calorie and sugar content of the food. Be sure to read the nutrition label and ingredient list carefully before buying. Finally, because natural applesauce contains fiber, it can cause gastrointestinal discomfort, such as bloating, gas, or diarrhea, if consumed in large quantities. Be sure to start with a small portion and gradually increase the amount as tolerated.

Recipes with Natural Applesauce

Here are a few recipes that incorporate natural applesauce: - Applesauce Oatmeal Cookies: In a mixing bowl, combine 1 cup of whole wheat flour, 1 cup of oats, 1/2 cup of natural applesauce, 1/2 cup of honey, and 1/2 cup of coconut oil. Mix well and form into cookies. Bake at 350°F for 15-20 minutes. - Applesauce Pancakes: In a mixing bowl, combine 1 cup of whole wheat flour, 1/2 cup of natural applesauce, 1/2 cup of milk, 1 egg, and 1 tsp of baking powder. Mix until smooth and cook on a griddle until golden brown. Serve with natural peanut butter and sliced bananas.