Baked apples: benefits and harms, calorie content, recipes with photos

Dietary properties of baked apples:

Summer time is not only sun, air and water. This is also a huge variety of fresh vegetables, berries and fruits. What fruits are our most popular? Well, of course, apples! Who doesn't love them, red, green, yellow... Do you like baked apples? For many, this is an almost everyday dish and, of course, many would like to know what the calorie content of baked apples is, and what the benefits of baked apples are in general.

Naturally, the question may arise, why bake apples? After all, you can eat them raw, and what’s the difference between a raw and baked apple? But there is a difference.

First of all, many people bake apples just because it’s delicious. Give it a try. But there are also special benefits of baked apples, which for certain categories of people can be even greater than from fresh apples.

First of all, it must be said that the relatively low calorie content of a baked apple is far from its main advantage. These apples have many other beneficial properties.

And the benefit of baked apples is that the process of baking apples itself makes it possible to almost completely preserve the nutrients, minerals and vitamins contained in fresh apples. According to scientific research, baked apples completely retain vitamins such as: C, E, A, H, PP and all B vitamins.

It is also worth noting that baked apples contain a large amount of potassium, which is very important for people with cardiovascular diseases, since potassium is necessary for the muscle fibers of the heart. Baked apples are rich in iron, which maintains and restores the composition of blood and lymph.

The dietary properties of this dish are due not only to the low calorie content of baked apples, but also to the fact that they can be successfully used in dietary nutrition in order to get rid of extra pounds. This method is again based on the high potassium content in baked apples. Potassium is a sodium antagonist that enters the human body with regular table salt. Everyone knows the property of sodium to “help” accumulate excess fluid in the subcutaneous fat layer of a person, which in turn promotes fat deposition.

If you regularly eat baked apples, this will not only help you remove extra pounds, but also normalize your metabolism, make your skin smooth, and even help remove fine wrinkles. And, in addition, it will help improve the functioning of the liver and kidneys. The high content of pectin and fiber in this dish is very useful for normalizing the functioning of the gastrointestinal tract.

Chemical composition and calorie content of baked apples

When baked, the fruit retains all its beneficial properties. Depending on the variety and recipe, their calorie content varies from 45 to 60 kcal. Baked apples with additives can reach 100 kcal in calories, and in large quantities are harmful. During the cooking process, only moisture evaporates from the product, without affecting its nutritional value:

proteins – 0.5 g;
fats – 0.4 g;
carbohydrates – 20 g.

The presence of fiber, pectin, vitamins, macro and microelements explains the beneficial properties of baked apples. They include:

potassium – 321.3 mg;
sodium – 30.1 mg;
calcium – 18.7 mg;
phosphorus – 12.9 mg;
C – 7.9 mg;
iron – 2.6 mg;
E – 0.8 mg;
PP – 0.4 mg;
folic acid (B9) – 2.4 mcg;
iodine – 2.3 mcg
H – 0.4 µg;
B vitamins (B1, B2 – 0.03 mcg each, B5 – 0.08 mcg, B6 – 0.09 mcg);
A – 0.04 mcg.

They also contain other substances, but in smaller quantities. Ursolic acid from the peel is beneficial for the body.

Attention! If you leave a cut apple to sit, the cut will darken. Many people think that this is iron oxidizing. In fact, it is polyphenols (plant pigments) that are oxidized. A similar reaction is observed in potatoes.

Recipe? Recipe!

How to bake apples? Yes, very simple. Many people bake them with sugar. But it will be healthier and tastier to do this with honey.

Here's a simple recipe:

Products:

six apples
2 tablespoons honey
a little powdered sugar

Naturally, wash the apples, cut off the cap from the tail side and remove the middle of the apple along with the seeds. Grease a mold or baking sheet with vegetable oil, place the fruit on it, with the hole facing up, into which we pour honey and then close it with an apple lid. Place in the oven preheated to 200 degrees and bake until done.

When the apples are ready, take them out of the oven, let them cool and sprinkle with powdered sugar, to taste. We get a very tasty dish that we eat for our health. Unless, of course, the calorie content of baked apples prepared in this way does not bother you.

How many calories are in a baked apple?

If you take one apple and cook it, the calorie content of the finished product will not differ from the raw one. But if you take 100 gr. raw product and 100 gr. cooked, then the latter option will be a third higher in calories. This happens because during baking, some of the water evaporates from the fruit, and therefore the content of substances will be higher.

Therefore, a fresh fruit weighing 100 grams will have about 50 calories, and the calorie content is 100 grams. The finished product can even reach 100 calories. The calorie content of baked apples in the oven will be even higher if you use prunes, nuts, honey, cinnamon as a filling, and cream and powdered sugar for decoration can be equated even to a medium-calorie dessert. Therefore, this fact must be taken into account by those people who plan their diet and count calories.

The presence of baked apples in the diet, both dietary and healthy, is quite justified, since they contain valuable plant fibers, which are preserved even after heat treatment and retain a positive effect on the digestive system.

Also, baked fruits, due to light carbohydrates, give the body strength and vigor. It is for this reason that it is recommended to eat such a dessert in the morning or lunch to get an energy boost for the whole day.

Baked apples for weight loss:

This well-known fruit has a low calorie content, has a lot of advantages and is therefore of great interest to nutritionists. Moreover, this applies not only to fresh fruits, but also baked ones. Moreover, if fresh apples increase the acidity of gastric juice, then in baked fruits it becomes zero. And caloric content does not increase if high-calorie ingredients are not added during processing.

It is especially useful for overweight people to eat baked apples on an empty stomach. They have a mild laxative and diuretic effect, improve digestion, relieve swelling and have an anti-inflammatory effect in diseases of the gastrointestinal tract.

Baked apples can be safely included in the diet menu. They can be a great breakfast or evening dessert. Fasting days on baked apples will give wonderful results.

During the ripening season of the local apple harvest, you can arrange an apple diet for yourself. With its help, you can easily lose up to 5 kilograms in a week. And if, with increased stomach acidity, gastritis and other gastrointestinal diseases, fresh apples cannot be eaten, then baked ones will only be beneficial.

Sticking to a baked apple diet is very simple;

For breakfast you can eat 2 baked apples, a piece of black bread and a glass of 1.5% kefir. Lunch and dinner are the same, but without bread.

For snacks, fresh, sweet and sour apples are used. You can only drink water and unsweetened green tea.

Making baked apples is a very simple process:

Cut the apples into halves or slices, remove the seeds and core, sprinkle the sections with ground cinnamon, and bake in the oven. Such apples go well with low-fat cottage cheese; it is easy to prepare cream from them by simply “taking out” the pulp from the fruit with a spoon and grinding it with a blender.

Dessert recipe:

Take large apples, cut them into halves, bake until half cooked. Remove the pulp, chop it with a fork or blender, add 1-2 tablespoons of flower honey, or 1 ripe banana, and a little low-fat cottage cheese. Place the filling in the apple “halves”, brush with egg white and sprinkle oatmeal on top, bake for 2-5 minutes, eat slightly cooled.

Popular baked apple recipes

There are many different recipes for making apple dessert, and everyone can choose a delicacy that will become their favorite.

Let's look at the most interesting of them:

Apples with sugar. A tasty, inexpensive, although not very healthy cooking option. The apple should be washed, removed and the resulting hole should be filled with 1-2 tablespoons of sugar. After this, put the dish in the microwave or preheated oven. The fruit will release juice, which will mix with sugar and form syrup.
Apples with honey. The washed and prepared fruit is seasoned with a few spoons of honey and baked for 20 minutes. You can also pour honey over the already prepared dish. In any case, the product will be tasty, not as high in calories as using sugar, but much healthier.
Apples stuffed with jam. This recipe is similar to the sugar version of the treat, but using different types of jam can make the dish unique. And since there are many different types of canned sweets, each time the dish will be different from the previous one.
Apples with oatmeal. For the filling you can use whatever your imagination allows. As is the case with oatmeal. This dish is very unusual, but tasty and healthy. To prepare, you need to mix oatmeal with honey, you can add chopped nuts, stuff the mixture with cooked fruits and bake in the oven or microwave for 15-20 minutes. Don’t forget to pour a little water into the bottom of the pan, and to prevent the dessert from burning on top, cover the pan with foil.
Apples with cottage cheese. Excellent recipe, one of the most useful. To prepare, cottage cheese is mixed with sugar, egg and prepared apples are stuffed. As a supplement, you can use dried fruits, which should be soaked in hot water for 10 minutes and cut into small pieces.
Apples with sour cream and prunes. This easy-to-prepare dessert will delight you with its excellent taste and speed of preparation. All you need is to steam the prunes, cut into pieces, and mix with sour cream and sugar. Transfer the filling to the apples and bake for 20 minutes at 180 degrees.

Apples are a storehouse of useful substances; they contain pectin, vitamins C, K, A, potassium, zinc, iodine and other useful substances. This is a unique fruit that is equally tasty and healthy both raw and cooked. Take care of your health and eat only healthy foods.

Elena Malysheva talks about the baked apple diet in the video:

Features of eating baked apples for certain diseases

The beneficial properties of the dessert depend slightly on the variety. People with high stomach acidity should give preference to sweeter fruits and those with low stomach acidity, sour ones. Some stomach diseases do not have a contraindication to eating baked apples. Although the fruit is subjected to heat treatment, it loses almost no beneficial properties.

For diabetes

Ednocrinologists recommend that diabetics eat baked apples of sour varieties in moderation. They belong to the group of foods with a low glycemic index. The delicacy has the ability to slightly increase glucose levels without exceeding permissible limits. This is a good remedy against complications of diseases, including diabetic neuritis. They improve the quality of blood vessels, remove bad cholesterol, waste and toxins.

For diabetics, the benefits and harms of baked apples depend on the cooking method. Baking is most preferable. You can’t add sugar to them so as not to harm yourself.

For pancreatitis

Problems with the functioning of the pancreas significantly narrow the list of acceptable dishes and products. The benefits of baked apples for pancreatitis are explained by their easy digestion. During baking, their acidity decreases, so this dish is allowed at all stages of the disease. It is advisable to eat without the peel and choose sweet varieties.

A deficiency of pancreatic enzymes does not interfere with their digestion. They reduce the load on her. They also help solve the problem of constipation, high cholesterol and toxins, and prevent dysbiosis and flatulence. By influencing the work of the gastrointestinal tract as a whole, they facilitate the work of the pancreas.

For gastritis and stomach ulcers

Another disease that requires nutritional correction is a stomach ulcer. There is also no harm from eating baked apples. In this form, fiber is more easily absorbed by the stomach and the body receives a maximum of nutrients at a minimum cost. The benefits of a baked apple for the stomach help to heal it faster. For those with a sweet tooth, it is very important that such a dessert is not only tasty, but also healthy for the gastrointestinal tract.

For gastritis, even in case of exacerbation, baked apples are allowed. They are good for the intestines and will not overload a sore stomach.

Baked apples in the oven: recipe, calorie content, benefits and harm

Baked apples are a dessert for beauties who watch their figure. This tasty and incredibly healthy dish contains a minimal amount of calories, while helping to remove cholesterol from the body and safely lose excess weight. And the pectin they contain improves complexion and gives the skin health and freshness.

About your favorite dessert in detail

Many people will think, why heat-treat apples if you can enjoy the taste of fresh, juicy fruits? The fact is that baked apples not only diversify your dietary or other diet, but also provide great benefits. But more on that a little later, but now let’s find out what the nutritional value of this treat is.

In general, the calorie content of apples, depending on the variety and sugar content, will differ, but not significantly. On average, one baked apple contains about 47 kilocalories. But this is if the fruit is baked in its pure form without any additives.

On a note! You can supplement the baked apple with honey, curd mass, dried fruits, nuts, and granulated sugar. Of course, each dessert will have its own nutritional value.

We decided how many calories are in a baked apple without sugar. If you like to eat apples with curd filling, then the calorie content of one hundred gram serving will be approximately 81 kilocalories. But this is not certain, since the caloric content and fat content of the curd used should be taken into account.

Baked apples with honey have an extraordinary taste. An excellent and healthy alternative to sugar. How many calories are in a baked apple with honey? Approximately 74 kilocalories per 100 gram serving. And if you add a little more powdered cinnamon to this tandem, the calorie content will increase slightly and reach 83 kilocalories.

Another popular delicacy is baked apples with dried fruits and cottage cheese. You have already learned the calorie content of apples with curd filling. When it comes to dried fruit, these treats are high in calories, so you'll have to determine the nutritional value of each ingredient and then add them up to get the exact caloric content of one serving of baked apples.

On a note! Nutritionists strongly recommend including such treats in the diet of those losing weight so as not to lose weight. Since a complete refusal of sweets often provokes a deterioration in mood and even serious psycho-emotional disorders.

Of course, most of these treats will contain carbohydrates, but healthy ones. Proteins come in second place, and fats close this circle. If you want to enjoy the taste of a healthy dessert, it is better to do it in the first half of the day so that you have time to use up the energy received. Although, if you are not overweight, these rules may not be adhered to.

Possible harm and contraindications for use

Apples, as a rule, do not have any contraindications for use. In moderate doses, they can only have a positive effect on the body. However, in some cases their use should be limited:

Diseases of the digestive system. If there are difficulties in the digestive process, constipation, etc., baked apples will only aggravate existing problems. This is due to its high fiber content.
Flatulence. If you experience frequent bloating and pain caused by excess gas, you should consume apples in minimal quantities.

In any case, exceeding the daily intake of baked apples will cause significant harm to the body, in particular to the functioning of the gastrointestinal tract.

To summarize, it should be noted that baked dessert can be consumed by people suffering from diabetes and on a diet. Fruits cooked in the oven or microwave will appeal to children who love sweets. In a word, the benefits of the fruit are incommensurable. But even such a healthy fruit must be consumed in moderation.

How to bake apples correctly

The benefits and harms of baked apples in the oven lie in their consistency. Fiber is the most valuable fiber for the intestines, but it is difficult for the intestines to digest it in its fresh form. Under the influence of high temperature, the pulp turns into puree and is easily digestible by the stomach. At the same time, the apple almost does not lose its beneficial properties. You can bake them simply or with additives, in the microwave, oven or slow cooker.

Baked apples with honey and cinnamon in the oven

The benefits of baked apples with honey are great. This simple dish can form a mono-diet and replace all other products. The benefits of baked apples with cinnamon and honey are ensured by the presence of pectin and fiber. These substances help remove excess moisture and cleanse the intestines. To prepare you need:

apples – 7 pcs.;
honey - 7 tbsp. l;
cinnamon – 1 tsp.

Stages:

Carefully cut out the core.
Honey is poured into the resulting hole and sprinkled with cinnamon.
The dessert is placed in the oven for 30 minutes at 150 °C.

The benefits and harms of apples baked with honey appear within a week. You cannot stick to such a diet for a longer period of time, but you can treat yourself to a treat at any time.

Baked apples with cottage cheese and prunes in the microwave

The benefits of baking apples in the microwave are the same as when baking them in the oven, only the cooking time is significantly reduced.

Ingredients:

apple – 1 pc.;
pitted prunes – 2–3 sh.;
cottage cheese – 1 tbsp. l.;
cinnamon - a pinch.

Wash the fruit thoroughly and cut off the top. Select the middle and part of the pulp to make an apple pot.
The cottage cheese is rubbed through a sieve. Add finely chopped prunes or other dried fruits as desired. Mix everything thoroughly.
Fill the pot tightly with cottage cheese and close the top with a cut-off lid.
Place the dessert on a plate and place in the microwave for 7–8 minutes at a power of at least 600 W.
Sprinkle the finished dish with cinnamon and cool.

Baked apples with dried fruits and nuts

Ingredients:

sour apples – 5 pcs.;
dried fruit mixture – 5 tbsp. l.;
nut mixture – 5 tsp;
powdered ginger – 2 tsp;
honey or syrup - to taste, for serving.

Dried fruits are poured with boiling water for 15 minutes. Drain in a colander. Drain and chop finely.
The fruits are washed. Pierce the peel in several places with a fork. Cut out the core without damaging the bottom.
Mix nuts and dried fruits. Fill the apples, compacting the filling well.
Each apple is wrapped in foil, leaving a small hole on top.
Bake in the oven for 30 minutes at 180°C.
Carefully unwrap the dessert. The benefits of baked apples in the oven will not be reduced if you pour syrup on top when serving.