Enjoy applesauce mixed with yogurt for breakfast.
Choose nutrient-dense foods to enjoy alongside, or mixed directly into, your applesauce. Some of these foods can greatly change the texture and density of the sauce, which can make it more satisfying and filling as a morning meal or a mid-afternoon snack. Even sweet toppings, such as ground cinnamon or raw honey, have some nutritional benefits.
Nuts and Seeds
Nuts and seeds such as almonds, sesame seeds, walnuts, peanuts, chia seeds, flaxseeds and pine nuts add more calories and nutrition to applesauce. The taste can vary greatly depending on the type of nuts you select. Pine nuts have a robust, hardy flavor while almonds and peanuts have a slight sweetness. Adding nuts can greatly increase calories, so only add a small cupful, unless you're not concerned about caloric intake. All types of nuts and seeds contain high amounts of omega-3 fatty acids.
Fresh Fruit or Berries
Top applesauce with chopped, fresh watermelon, honeydew melons, pineapple slices or oranges. Fresh blueberries, strawberries, raspberries and blackberries also make great toppings, depending on your flavor preferences. Enjoy a bowl of fruit in addition to applesauce, or add the fruit right in.
Dried Fruits
Dried fruits such as raisins, dates, figs, apricots and bananas add more nutrition to plain applesauce. Choose dried fruits if you want to create a thicker, yet sweeter, texture. Sprinkle a few dried fruits on top or mix into the sauce. Buy dried fruit in bags or use a food dehydrator to dry your fruits at home. Dried fruit doesn't contain water like regular fruit, but it still offers plenty of health benefits. Dehydrated fruit causes some nutrients to become more concentrated in the fruit, according to "Real Simple" magazine.
Other Toppings
Try other toppings such as yogurt, raw honey, ground cinnamon, spiced vanilla or rolled oats to make your applesauce even more nutritious. Many of these foods add more density and flavor to plain applesauce. Cinnamon helps increase alertness and lower blood sugar, according to "Women's Health" magazine." Raw honey contains plenty of amino acids, enzymes such protease, vitamins, minerals and carbohydrates. Processed honey does not contain as much nutritional value because of heating during the pasteurization process.
Tags: dried fruits, ground cinnamon, plain applesauce, these foods, toppings such