When baking, a pound of apples is equivalent to 2 large apples, or 3 cups peeled and sliced apples. In recipes for baked goods, applesauce often can be substituted for butter or margarine, reducing the fat content substantially. Applesauce can cut the fat in half in many recipes. Apples contribute to a healthful, balanced diet. Made up of mostly carbohydrates, unpeeled apples have 3.5 grams total fiber and are one of the best sources of pectin, a soluble fiber.
Soluble fibers can help reduce cholesterol.
A medium apple, about the size of a tennis ball, has about 80 calories, is low in sodium, contains no fat, and is a source of vitamin A, B vitamins and niacin, phosphorous, magnesium, potassium and calcium. Apple dishes pack good nutrition and flavor. Try apples in salads, dressings, entrees, soups and desserts. Karla Fisher, executive chef of the River Lane Inn, Brown Deer, uses fresh fall apples for side dishes and desserts. Apples and raspberries combine in the pie recipe below for a tart and sweet treat.