Chips are a party food staple, but are generally high in calories and low in nutrients. Baking your own apple chips makes for a delicious, crunchy snack that’s great for a crowd, packed with plentiful nutrition, and fat-free.
There’s more than one benefit to this slightly sweet snack. Apples contain dietary fiber, as well as a variety of flavonoid and triterpenoid phytochemicals, such as quercetin, being studied for their anti-cancer effects. In laboratory studies, quercetin and other flavonoids in apples have slowed the development of cancers of the colon, lung, and breast in several stages of cancer development.
This recipe (below) also calls for a little cinnamon and sugar, creating a wonderful, spiced aroma throughout the house as they bake .
Healthy Halftime Show Stoppers
Toast strips of whole-wheat pita bread to go with dips including light hummus, sundried tomato, and your favorite salsa, or use blue corn tortilla chips. Blue tortilla chips get their color from anthocyanins, which are naturally occurring plant antioxidants that may protect against cancer.
Baked Apple Chips
- 4 large apples (any variety)
- 2 tsp. cinnamon
- 1 Tbsp. granulated sugar
Slice apples horizontally into very thin rounds, using a sharp knife or mandolin (remove any seeds that do not fall out as you cut). Lay the slices in a single layer on parchment paper, and sprinkle lightly with the cinnamon sugar (combined). Bake at 250°F for 1 hour, flip slices, and bake for an additional hour (2 hours total). Chips will continue to crisp up as they cool.
Tip: Don’t peel your apples! The peel contains a third or more of its phenolic (cancer-fighting) compounds.
Makes 8 servings.
Per serving: 60 calories, 17 g carbohydrate, 3 g dietary fiber, 0 g total fat,
0 g protein, 0 mg sodium
Berry Yogurt Popsicles
Layers of mashed red cherries, blackberries and white Greek yogurt make for a healthier, lower sugar version of store-bought treats. Berries are rich in phytochemicals like anthocyanins and ellagic acid, compounds that counter inflammation and act as antioxidants.
Makes 12 paper cup popsicles.
Per serving: 69 calories, 0 g total fat (0 g saturated fat),
12 g carbohydrate, 5 g protein, 1 g dietary fiber, 18 mg sodium.
- 1½ cup pitted fresh or frozen cherries
- 1/2 cup fresh or frozen blackberries
- 1 Tbsp. honey
- 24 oz. vanilla Greek yogurt
- 12 (3 oz.) paper cups and 12 popsicle sticks
In small mixing bowl mash cherries and berries. Drizzle on honey and mix together.
In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place Popsicle stick or plastic spoon in each cup. Freeze.
When ready to serve, tear paper cup off Popsicle and enjoy.