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Two Apples a Day for Healthy Cholesterol? 9 Recipes to Get Your Fix

apple recipes

vegan apple recipes

Double up on your “an apple a day keeps the doctor away” mantra because one nutrition study seems to think that two apples a day helps to keep bad cholesterol away. The researcher who performed the study, Bahram H. Arjmandi, Ph.D., director for the Center for Advancing Exercise and Nutrition Research on Aging at FSU, even goes so far as to call apples “magical” in their powers to reduce bad cholesterol (LDL) and raise the good stuff (HDL.) More on this study and healthy apple recipes ahead!..

Arjmandi’s study showed that women who ate 75 grams of dried apples per day reduced their LDL by 23% – and raised HDL by 3-4%. A comparative group who ate prunes did not have any reduction in their cholesterol. Now, I’m pretty sure the only “magical” apple I can think of is in Snow White, and that was the bad kind of magic! But 26% is a fairly eyebrow-raising number. Yes, apples are “good for you” in general.

The “magical” ingredient is most likely: pectin. Pectin-infused apples may help carry LDL out of your body. Just be sure to eat the whole apple – with skin. Apple juice and peeled apples probably won’t have the same effect. And note that the study used “dried apples” – not sure what part that may play in the outcome.

Feeling inspired to add more whole apples to your diet? Try these vegan apple recipes and infuse your diet with a little “magic” – the good kind!..


  • Apple Pie 1 of 10
    Apple Pie

    Lets start with dessert! With a healthy dose of whole apples and apple pectin every bite - if you simple have to indulge in dessert - this vegan pie recipe is yours to try. Tip: keep the skin of the apple on for your pie to keep in all that apple goodness. Slice apples extra thin to assist in keeping a velvety texture.
    Make a vegan apple pie, recipe on Healthy. Happy. Life.

  • Harvest Apple Rice 2 of 10
    Harvest Apple Rice

    Fall may be over - but this apple-filled harvest rice can be a year round treat. Though the recipe calls for canned pumpkin - you can easily substitute mashed sweet potato or even butternut squash.
    Make Apple Harvest Rice, recipe on Healthy. Happy. Life.

  • Easy Apple Tahini Edamame Slaw 3 of 10
    Easy Apple Tahini Edamame Slaw

    Raw chopped apples infuse the healthy, protein-rich tahini slaw with some natural sweetness. Whip this super yummy and fiber-filled recipe up in just a few minutes.
    Make Apple Slaw, recipe on Healthy. Happy. Life.

  • Apple Banana Peanut Butter Sandwich 4 of 10
    Apple Banana Peanut Butter Sandwich

    You favorite combo of apples or banana and peanut butter is now stacked onto a toasty sandwich. The melty peanut butter oozes through the fruity crevices. Yum-my!
    Make and Apple Peanut Butter Sandwich.

  • Peanut Butter Apple Spice Pancakes 5 of 10
    Peanut Butter Apple Spice Pancakes

    These fluffy vegan pancakes are filled with the rich flavor of peanut butter, accented by tart sweet apple slices and an accent of light cinnamon spice.
    Make Apple PB Pancakes.

  • Sweet Potato Hummus Apple Tartine 6 of 10
    Sweet Potato Hummus Apple Tartine

    Creamy sweet potato hummus is the perfect companion to tart crisp raw apple slices and red onion. Serve this easy tartine for a apple-filled lunch or after-school snack.
    Make and Apple Hummus Tartine.

  • Apple Vegan Cheese Panini 7 of 10
    Apple Vegan Cheese Panini

    This melty apple and vegan cheese panini on cinnamon raisin toast is a winner! Thick slices of green apple and zesty red onion are settled between the sassy sweet panini bread and oozing vegan cheese. Salty-sweet bliss.
    Make an Apple Vegan Cheese Panini.

  • Caramel Apple Slices 8 of 10
    Caramel Apple Slices

    This healthy sweet treat recipe is an apple-focused snack. Vegan apple cider caramel meets crunchy apples - speckled with peanuts.
    Make Vegan Caramel Apple Slices.

  • Apple Flapjacks 9 of 10
    Apple Flapjacks

    Cinnamon and Apple infuse these red and green speckled vegan pancakes that will remind you of a popular (not-so-apple-infused) kids cereal.
    Make Apple Jack Flapjacks.

  • Eat it Raw! 10 of 10
    Eat it Raw!

    Embrace apples - try them in these healthy vegan recipes, or eat one all on its own!

More info on this study on ABC Action News

Read more from Kathy on her blog, Healthy. Happy. Life!

Follow Kathy on Facebook and Twitter for updates!

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More on Family Kitchen:

21 Vegan Spring Green-ing Recipes

16 Sweet Spring Vegan Treats

Nutrient Rich Recipes for Spring

25 Vegan Sandwiches

20 Vegan Smoothie Recipes

10 Cool Recipes to Make with a Vitamix

25 Healthy Foods to Add to Your Diet

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