Mid-morning and mid-afternoon cravings can pose significant challenges to maintaining a healthy weight.
However, when chosen wisely, snacks can become powerful allies, helping you stay on track with weight management and supporting better overall health when hunger or cravings hit.
Aarika Ortiz, a Denver chef who specializes in cooking healthy international cuisine, shared her recipe for baked stuffed apples, a snack she describes as “a healthier way to keep cravings in check.”
For some people, sugar intake can resemble an addiction because of the effects it has on the brain.
‘‘High‐sugar intake stimulates the reward center in the brain, releasing dopamine, which produces a feeling of pleasure similar to the physiological mechanisms of drug addiction,’’ according to experts at the National Institutes of Health. ‘‘Excessive cravings for high‐sugar foods pose a significant health challenge in modern society.’’
So, how can you satisfy a sweet craving without compromising your health?
‘‘For many people, sugar is the hardest ingredient to reduce or moderate,” Ortiz said. “Recipes like this one provide the natural sweetness your body craves, using wholesome, unprocessed ingredients that work beautifully together.”
She recommends planning snacks just as we plan our main meals.
‘‘Having filling, satisfying snacks on hand is essential when committing to a healthier lifestyle and a healthy weight,” Ortiz said.
‘‘When we don’t plan ahead, hunger can sneak up on us, often leading to energy crashes and choices that don’t align with our goals. Fueling your body with whole, unprocessed ingredients helps stabilize blood sugar, support energy levels, and keep cravings in check,’’ she said.
‘‘This dish can be enjoyed as a nourishing snack or a healthier dessert, helping you stay energized until your next meal.’’
Baked stuffed apples
Ingredients
- 4 Honeycrisp apples
- 1 cup old-fashioned rolled oats
- ½ cup pecans (or your favorite nut), chopped
- 2 tbsp dried cranberries or dried fruit of choice
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- 2 tablespoons coconut oil, melted
- 2 to 3 tablespoons maple syrup or honey
- ½ cup apple cider (for lower sugar, substitute water)
Directions
Preheat the oven to 400°F.
Core the apples by slicing off the tops and removing the stems. Cut halfway down into the apple and remove the seeds. Using a spoon, carefully scoop out the center.
Tip: Some prefer to peel the apples, but leaving the skin on adds extra nutrients.
Lightly grease an oven-safe 8×8-inch baking dish with coconut oil or olive oil. Place the apples upright in the dish.
In a bowl, combine the oats, pecans, dried fruit, and spices. Stir in the melted coconut oil and maple syrup or honey until well mixed.
Fill each apple generously with the oat mixture.
Pour the apple cider (or water) into the bottom of the baking dish.
Cover the dish with foil and bake for about 20 minutes, basting the apples every 5 minutes.
Remove the foil and bake for an additional 5 minutes, or until the apples are tender when you test them with a fork.
Questions for chef Aarika Ortiz?
If you have any nutritional questions or would like to get more information about cooking classes this year, please reach out directly to [email protected]