Looking for a deliciously nutritious fall treat? Let me introduce you to your new go-to autumn dessert: healthy baked apples filled with lightly sweetened sweet potatoes. The best part? It’s a breeze to prepare, with just six basic ingredients: sweet potatoes, apples, maple syrup, olive oil, cinnamon, and pecans. C’est un régal! (So delicious!)

And for all you ladies out there, take note: this sweet potato treat is an ideal addition to your diet during your luteal phase. Loaded with complex carbohydrates, sweet potatoes can help keep your energy levels steady and cravings at bay, which is specifically helpful the week before your period.

Why eat sweet potatoes during your luteal phase?

Sweet potatoes are a great source of complex carbohydrates, which consist of long chains of sugar molecules. Their unique composition leads to a gradual digestion process, unlike the quick breakdown of simple carbohydrates (like sugars). As a result, sweet potatoes offer a steady, controlled release of glucose into the bloodstream. This helps to stabilizes blood sugar levels, preventing abrupt spikes and crashes that can trigger mood swings, irritability, and cravings that most of us are prone to the week before our period.

Additionally, complex carbohydrates are generally more filling than simple carbohydrates, helping to provide a sense of fullness and satisfaction, which can reduce the urge to snack on sugary or high-calorie foods that may worsen premenstrual cravings.

Sweet potatoes are also a great source of dietary fiber. For instance, one medium sweet potato contains about 3.8 grams of dietary fiber, 15% of your daily recommended value.

It is also rich in vitamin C, B6, potassium, and vitamin A. Vitamin A has a significant impact on maintaining healthy eyes, a strong immune system, and keeping your skin looking its best.

A few notes before you start making your healthy baked apples!

While I include maple syrup in this recipe to add a touch more sweetness, you don’t need to use it. You can swap it out for other sweeteners like honey, brown sugar, or leave it out altogether.

Don’t skip the cinnamon or vanilla extract, though, as these spices enhance the taste of the sweet potato stuffing and give it that delicious fall-like flavor that will leave you wanting more.

I highly recommend pecans, but walnuts can serve as a good substitute. If you have a nut allergy, toasted pumpkin seeds are also a great option.

When selecting apples, opt for larger ones that you can easily core to create space for the stuffing. Granny Smith, Honeycrisp, Pink Lady, or even Fuji apples all work well in this recipe.

Healthy Baked Apples Stuffed with Sweet Potatoes and Pecans

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Whether you’re seeking a cozy side dish or a comforting treat to savor on a crisp evening, this dish one that is sure to please the entire family!

• Author: The Wise Consumer

Ingredients

Units USM Scale 1x2x3x

• 2 large sweet potatoes or 3–4 small ones
• 1 tbsp olive oil
• 2 tbsp maple syrup
• 1 1/2 tbsp cinnamon powder
• 1/4 tsp vanilla (or more)
• 1/2 cup pecan pieces
• 4 apples, halved and cored (save the cores for the cran-apple crumble)

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Instructions

1. Preheat the oven to 395°F (200°C).
2. Prepare the Sweet Potatoes:
   • Peel the sweet potatoes and cut them into small cubes.
   • Place the cubed sweet potatoes in a large pot and cover them with water.
   • Bring the water to a boil, then reduce the heat to medium-low.
   • Cook the potatoes for approximately 15-20 minutes or until tender. You’ll know they’re done when a fork easily pierces the flesh without resistance.
   • Drain excess water using a colander and transfer the potatoes to a bowl.
3. Mash the Sweet Potatoes: 
   • Mash the cooked sweet potatoes with a fork or masher until relatively smooth.
   • Add the olive oil, maple syrup, cinnamon, vanilla extract, and pecan pieces to the mashed sweet potatoes. Mix everything thoroughly and set the mixture aside.
4. Prepare the Apples:
   • Wash the apples thoroughly.
   • Slice each apple in half and scoop out most of the middle flesh using a spoon. You want to scoop out just enough to make a bowl for the sweet potato filling without removing too much of the apple’s flesh.
5. Assemble and Bake:
   • Line a baking sheet with parchment paper.
   • Place the cored apple halves on the baking sheet.
   • Fill each apple half with the sweet potato mixture, creating a well-rounded filling.
6. Baking:
   • Bake the stuffed apples in the oven for approximately 20 minutes or until they are tender and the filling is thoroughly warmed.
   • Halfway through baking, top each filled apple with a few additional pecan pieces. Doing so helps prevent pecans from burning yet still achieve a nice toasted flavor.

Notes

These stuffed apples make for a perfect snack. Simply place them on a plate and cook in the microwave for 60 seconds. They can be stored in the fridge for up to four days.

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The Wise Consumer

Madeleine is a Franco-American podcaster and blogger on a mission to inspire and empower women to live healthier, more eco-friendly, and conscious lifestyles. On her blog/podcast, The Wise Consumer, she covers topics ranging from nutrition and recipes to ethical fashion and eco living tips. When not working Madeleine is either spending time with family, developing new recipes, or trail running.

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