Using fresh cooking apples in your menus adds flavour and nutrients

There are many cooking apples to choose from when you decide to incorporate them into your menus. For example, the following velvety soup is a harmonious blend of Spartan apples, sweet potatoes, savoury spices and hot chilies.

The second recipe for apple and carrot snack cake is a great lunch box idea for the kids or yourself. You can use Northern Spy or Empire apples in this cake. It's moist, delicious and nutritious enough for breakfast and works well as a unique dessert.

Apple and Sweet Potato Soup

2.5 l (10 cups) cubed peeled sweet potatoes (5 to 6 medium potatoes cut in 2.5-cm/1-inch cubes)

750 ml (3 cups) peeled, cored and quartered Spartan, Empire or Russet apples (5 to 6 apples)

2 ml ( 1/2 tsp) ground cinnamon

1 long red chili pepper, left whole, ends removed

75 ml (5 tbsp) vegetable or canola oil

15 ml (1 tbsp) salt

10 ml (2 tsp) freshly ground black pepper

30 ml (2 tbsp) unsalted butter

500 ml (2 cups) peeled and chopped onions

3 fresh thyme sprigs

750 ml (3 cups) milk

1.125 l (4 1/2 cups) cold water

10 ml (2 tsp) cider vinegar

Preheat oven to 200 C (400 F).

In a large bowl, place sweet potatoes, apples, cinnamon, chili pepper and oil. Season with salt and pepper and stir until well combined. Line baking sheet with parchment or foil. Spread potato and apple mixture evenly on baking sheet and place in preheated oven. Roast for 45 minutes to an hour, stirring occasionally, until apples and sweet potatoes are golden and tender.

In a large pot over medium-high heat, melt butter completely. Add onions and thyme and saute for 5 to 6 minutes or until onions are tender and lightly golden. Add roasted potato and apple mixture, milk and water. Decrease heat to medium and let simmer for 20 to 30 minutes.

Once simmered, remove chili and thyme sprigs and discard. Puree soup in a blender or with a hand blender until very smooth. Just before serving, stir in cider vinegar and season with salt and pepper.

Makes 12 servings.

Nutritional information per serving: 290 calories, 6 g protein, 16 g total fat (4 g saturated fat), 34 g carbohydrates, 5 g fibre, 10 mg cholesterol, 780 mg sodium.

Source: www.onapples.com

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Apple and Carrot Cake

125 ml ( 1/2 cup) butter, softened

250 ml (1 cup) packed brown sugar

2 eggs

5 ml (1 tsp) vanilla

400 ml (1 2/3 cups) all-purpose flour

10 ml (2 tsp) cinnamon

7 ml (1 1/2 tsp) baking powder

1 ml ( 1/4 tsp) salt

125 ml ( 1/2 cup) milk

2 Northern Spy or Empire cooking apples, peeled, seeded and grated, about 500 ml (2 cups)

375 ml (1 1/2 cups) shredded carrots (about 2 large)

Frosting

1 pkg (250 g/8 oz) cream cheese, softened

30 ml (2 tbsp) butter, softened

5 ml (1 tsp) lemon juice

2 ml ( 1/2 tsp) vanilla

250 ml (1 cup) icing sugar

In a bowl, beat butter with sugar until fluffy; beat in eggs and vanilla. In a separate bowl, whisk together flour, cinnamon, baking powder and salt. Stir into butter mixture alternately with milk, making 2 additions of dry ingredients and 1 of milk. Fold in apples and carrots.