Quick Homemade Applesauce (No Added Sugar)

Introduction

Mmmmm. Childhood memories come flooding back when apples and cinnamon start cooking. That warm, cozy smell filling the kitchen is hard to beat. Apples are full of fiber that helps regulate the body’s use of sugars. It’s a simple, satisfying option that can support individuals with autism, Down syndrome and ADHD. Molly loves making this homemade applesauce recipe. It’s quick, easy, and hard to mess up.

Served warm, cold, or at room temperature, this applesauce is always a winner!

The Nutrition Science Behind This Recipe

People with autism, Down syndrome or ADHD are often challenged with constipation. Apples can be an effective natural support for constipation due to their high fiber content—specifically pectin—and high water content, which together help soften stool and aid digestion. ¹

Your gut bacteria love fiber—it’s their favorite food!

Eating apples with the skin on provides the most fiber, which can help support digestive health, promote regularity, reduce constipation, and nourish beneficial gut microbes. ²

Quick Homemade Applesauce (No Added Sugar)

Dairy-free, gluten-free, and whole food plant-based

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Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Snack

Servings 1 large bowl

Calories 192 kcal

Ingredients

 

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US CustomaryMetric

• ▢ 2 sweet apples (we like McIntosh)
• ▢ ½ teaspoon ground cinnamon
• ▢ ¼ cup water

Tips

Molly’s Tip: I like my applesauce slightly chunky, so we only mash it a little bit!
For those with sensory sensitivities, adjusting the texture can make this recipe more enjoyable. Texture can be made smooth or chunky, depending on preference
For smooth applesauce, mash thoroughly or blend with an immersion blender
For chunky applesauce, mash lightly
When peeling the apples, a potato peeler works well, but a paring knife can also be used
If leaving the skins on (Molly prefers them peeled), chop apples very small so the texture stays pleasant
When cooking, there should be enough water to cover about 1/4 inch of the pan. If the pan gets dry, add about 3 tablespoons of water at a time until desired texture is reached
• Peel and core the apples. Molly and I use an apple corer, but even if you leave the skins on, the apples still need to be cored.
• Add the apples and water to a small saucepan. Sprinkle with cinnamon. Bring to a boil, then reduce to a simmer. Cover and cook for 5 minutes.
• Check the apples. If they are soft, mash with a potato masher to your desired texture. If they are still firm, remove the lid and cook for another 5 minutes, then check again. This recipe is very forgiving.
• Remove from heat and enjoy warm, or chill for later.

Instructions

Molly’s Tip: I like my applesauce slightly chunky, so we only mash it a little bit!
For those with sensory sensitivities, adjusting the texture can make this recipe more enjoyable. Texture can be made smooth or chunky, depending on preference
For smooth applesauce, mash thoroughly or blend with an immersion blender
For chunky applesauce, mash lightly
When peeling the apples, a potato peeler works well, but a paring knife can also be used
If leaving the skins on (Molly prefers them peeled), chop apples very small so the texture stays pleasant
When cooking, there should be enough water to cover about 1/4 inch of the pan. If the pan gets dry, add about 3 tablespoons of water at a time until desired texture is reached
• Peel and core the apples. Molly and I use an apple corer, but even if you leave the skins on, the apples still need to be cored.
• Add the apples and water to a small saucepan. Sprinkle with cinnamon. Bring to a boil, then reduce to a simmer. Cover and cook for 5 minutes.
• Check the apples. If they are soft, mash with a potato masher to your desired texture. If they are still firm, remove the lid and cook for another 5 minutes, then check again. This recipe is very forgiving.
• Remove from heat and enjoy warm, or chill for later.

Notes

Storage:

• Store in the refrigerator for up to 5 days

Freezing:

• Freezes well

Nutrition

Calories: 192kcalCarbohydrates: 51gProtein: 1gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.03gSodium: 7mgPotassium: 394mgFiber: 9gSugar: 38gVitamin A: 200IUVitamin C: 17mgCalcium: 34mgIron: 1mg

Tried this recipe?Let us know how it was!

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9355470/
2. https://www.autismparentingmagazine.com/soluble-fiber-improve-autism-child