Apples aren’t just cute desk décor or cozy pie ingredients—they’re undercover wellness agents. Packed with fiber, antioxidants, and phytochemicals, these juicy little healers naturally support your heart, blood sugar, digestion, inflammation, cancer prevention, lungs, and cells. This cookbook delivers 27 plant-based recipes (3 per health category) to help your body thrive (and possibly judge you if you still choose potato chips for dinner).

The Apple Fine Print (Read Before You Eat — Your Gut Will Thank You)

Let’s talk about the unsung hero of the plant world: the humble apple. These crunchy little wellness bombs are full of fiber, polyphenols, and flavonoids that help your gut, your heart, and your overall health. But before you dive into a full-on apple extravaganza, here’s the reality check:

• Apples are generally safe and super beneficial, but overdoing it can lead to bloating or digestive upset because of all that fiber. Moderation is your friend (Healthline, n.d.).
• Some apple varieties are higher in sugar than others. Even though it’s natural sugar, it still affects your blood sugar—so if you’re diabetic, track your portions (US Apple Association, n.d.).
• Organic or not, wash them well. Pesticide residues and wax coatings can linger, even on shiny red apples.
• Pairing apples with other whole plant foods (nuts, seeds, oats) maximizes gut and heart benefits. Fiber + polyphenols + healthy fats = a happy digestive system (Harvard T.H. Chan School of Public Health, n.d.).
• Safety Note: If you have allergies to apples or oral allergy syndrome (OAS), avoid raw consumption or peel carefully. Cooking can reduce allergic reactions.

(And remember: don’t eat too many apples at once… unless you want to audition for the next season of The Bloating Games!)

Why all this fuss? Because apples are amazing, but like anything truly powerful in nature, a little knowledge goes a long way. Eat mindfully, chew well, savor the crunch, and your gut—and your taste buds—will thank you.

(Apples are amazing, but if you binge, your couch might become the safest landing pad in the world—plus, even your blender might start filing complaints.)

Cardiovascular Health

Areas of Natural Healing Support: High cholesterol, elevated blood pressure, inflammation, risk of cardiovascular disease

1. Apple & Beet Heart Booster Salad

Ingredients:

• 2 medium apples, sliced
• 1 cup roasted beets, cubed
• ½ cup walnuts
• Handful of arugula
• Drizzle of lemon-tahini dressing

Directions:

1. Roast beets at 400°F for 30 minutes or until tender.
2. Slice apples and toss with arugula.
3. Top with roasted beets and walnuts.
4. Drizzle with lemon-tahini dressing and serve.

2. Spiced Apple & Lentil Soup

Ingredients:

• 2 apples, diced
• 1 cup red lentils
• 1 tsp turmeric
• 4 cups vegetable broth
• Dash of black pepper

Directions:

1. In a large pot, sauté apples with a splash of water for 5 minutes.
2. Add lentils, turmeric, and broth.
3. Simmer for 25 minutes until lentils are tender.
4. Blend partially for a creamy texture or leave chunky.
5. Season with black pepper and serve hot.

3. Apple & Oat Breakfast Bowl

Ingredients:

• 1 diced apple
• ½ cup rolled oats
• 1 tsp cinnamon
• 1 Tbsp ground flaxseed
• ½ cup almond milk

Directions:

1. Cook oats in almond milk over medium heat for 5 minutes.
2. Stir in cinnamon and flaxseed.
3. Top with diced apples and enjoy warm.

Weight Management & Metabolic Health

Areas of Natural Healing Support: High BMI, metabolic syndrome, obesity risk

4. Green Apple & Cucumber Detox Smoothie

Ingredients:

• 1 green apple
• ½ cucumber
• 1 cup spinach
• 1 Tbsp chia seeds
• 1 cup water or coconut water

Directions:

1. Blend all ingredients until smooth.
2. Serve immediately for a refreshing start to the day.

5. Apple & Quinoa Power Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 diced apple
• ½ cup roasted chickpeas
• Sprinkle of cinnamon and pumpkin seeds

Directions:

1. Combine quinoa, apple, and roasted chickpeas in a bowl.
2. Sprinkle with cinnamon and pumpkin seeds.
3. Toss gently and serve chilled or at room temperature.

6. Baked Apple & Cinnamon Chickpea Bars

Ingredients:

• 1 cup chickpeas, mashed
• 1 apple, grated
• 2 Tbsp almond butter
• 1 tsp cinnamon

Directions:

1. Preheat oven to 350°F.
2. Mix all ingredients in a bowl until combined.
3. Press mixture into a lined baking pan.
4. Bake 20-25 minutes until golden.
5. Cool, cut into bars, and enjoy.

Blood Sugar Support

Areas of Natural Healing Support: Type 2 diabetes, insulin resistance

7. Apple & Cinnamon Overnight Oats

Ingredients:

• ½ cup oats
• 1 diced apple
• 1 tsp cinnamon
• ½ cup unsweetened almond milk
• 1 tsp chia seeds

Directions:

1. Combine all ingredients in a jar.
2. Stir well and refrigerate overnight.
3. Stir again in the morning and enjoy cold or warmed.

8. Apple & Spinach Salad with Lemon Dressing

Ingredients:

• 1 apple, sliced thin
• 2 cups baby spinach
• ¼ cup pumpkin seeds
• Lemon juice & olive oil drizzle

Directions:

1. Toss apple slices with spinach and pumpkin seeds.
2. Drizzle with lemon juice and olive oil.
3. Serve immediately.

9. Apple & Lentil Stew

Ingredients:

• 1 apple, diced
• 1 cup brown lentils
• 1 onion, minced
• 3 cups vegetable broth
• Herbs of choice

Directions:

1. Sauté onion until translucent.
2. Add apples, lentils, and broth.
3. Simmer for 30-35 minutes until lentils are tender.
4. Season with herbs and serve hot.

Cancer Prevention (Supportive/Preventive)

Areas of Natural Healing Support: Colon, breast, and lung cancer

10. Apple & Berry Antioxidant Smoothie

Ingredients:

• 1 apple
• ½ cup blueberries
• ½ cup raspberries
• 1 cup almond milk

Directions:

1. Blend all ingredients until smooth.
2. Serve immediately.

11. Apple & Roasted Vegetable Bowl

Ingredients:

• 1 apple, cubed
• 1 cup roasted Brussels sprouts
• ½ cup roasted carrots
• Drizzle of tahini

Directions:

1. Roast Brussels sprouts and carrots at 400°F for 25 minutes.
2. Toss roasted veggies with apple cubes.
3. Drizzle with tahini and serve.

12. Apple & Kale Salad with Pomegranate

Ingredients:

• 1 apple, diced
• 2 cups kale
• ¼ cup pomegranate seeds
• Lemon-olive oil dressing

Directions:

1. Massage kale with dressing for 2 minutes.
2. Toss in apple and pomegranate seeds.
3. Serve fresh.

Inflammation & Oxidative Stress

Areas of Natural Healing Support: Chronic inflammation, oxidative stress

13. Apple & Turmeric Smoothie

Ingredients:

• 1 apple
• 1 cup almond milk
• ½ tsp turmeric
• ½ tsp ginger

Directions:

1. Blend all ingredients until smooth.
2. Serve immediately.

14. Apple & Sweet Potato Mash

Ingredients:

• 1 apple, diced
• 1 cup roasted sweet potato
• Pinch of cinnamon

Directions:

1. Roast sweet potato at 400°F for 30 minutes.
2. Mash with apple and cinnamon.
3. Serve warm.

15. Apple & Walnut Green Salad

Ingredients:

• 1 apple, sliced
• Handful of walnuts
• Mixed greens
• Olive oil-lemon dressing

Directions:

1. Toss all ingredients together.
2. Serve immediately.

Digestive & Gut Health

Areas of Natural Healing Support: Digestive regulation, prebiotic support, gut-microbiome health

16. Apple & Flaxseed Porridge

Ingredients:

• ½ cup oats
• 1 apple, diced
• 1 Tbsp ground flaxseed
• ½ cup plant milk

Directions:

1. Cook oats in plant milk over medium heat for 5 minutes.
2. Stir in apple and flaxseed.
3. Serve warm.

17. Apple & Sauerkraut Slaw

Ingredients:

• 1 apple, julienned
• ½ cup sauerkraut
• Carrot ribbons
• Apple cider vinegar dressing

Directions:

1. Combine all ingredients.
2. Toss with dressing and serve chilled.

18. Apple & Chickpea Veggie Bowl

Ingredients:

• 1 apple, cubed
• 1 cup roasted chickpeas
• Steamed broccoli & cauliflower
• Drizzle of tahini

Directions:

1. Roast chickpeas at 400°F for 20 minutes.
2. Steam broccoli and cauliflower.
3. Combine with apple and drizzle with tahini.
4. Serve warm or at room temperature.

Lung & Respiratory Support

Areas of Natural Healing Support: Asthma, pulmonary function

19. Apple & Carrot Juice (Whole Fruit Friendly)

Ingredients:

• 1 apple
• 2 carrots
• 1 tsp ginger

Directions:

1. Juice all ingredients.
2. Serve immediately.

20. Apple & Spinach Green Smoothie

Ingredients:

• 1 apple
• 1 cup spinach
• ½ cucumber
• 1 cup water

Directions:

1. Blend all ingredients until smooth.
2. Serve chilled.

21. Baked Apple & Sweet Potato Soup

Ingredients:

• 1 apple
• 1 cup sweet potato
• 3 cups vegetable broth
• Pinch of cinnamon

Directions:

1. Roast sweet potato and apple cubes at 400°F for 25 minutes.
2. Blend with vegetable broth until smooth.
3. Serve warm with a pinch of cinnamon.

Cellular Defense & Antioxidants

Areas of Natural Healing Support: Oxidative stress, DNA damage

22. Apple & Berry Chia Pudding

Ingredients:

• 1 apple, grated
• ½ cup mixed berries
• 3 Tbsp chia seeds
• ½ cup almond milk

Directions:

1. Mix all ingredients in a jar.
2. Refrigerate overnight.
3. Stir and serve chilled.

23. Apple & Broccoli Stir-Fry

Ingredients:

• 1 apple, sliced
• 1 cup broccoli
• Garlic & ginger
• Tamari sauce drizzle

Directions:

1. Stir-fry garlic and ginger in a pan.
2. Add apple and broccoli and sauté 5-7 minutes.
3. Drizzle with tamari and serve hot.

24. Apple & Spinach Detox Smoothie

Ingredients:

• 1 apple
• 1 cup spinach
• 1 celery stalk
• 1 tsp spirulina (optional)
• 1 cup water

Directions:

1. Blend all ingredients until smooth.
2. Serve immediately.

Bonus Recipes (Related Health Support)

Areas of Natural Healing Support: Liver health, skin health, hormone balance

25. Apple & Beet Liver Detox Salad

• 1 apple, sliced
• 1 cup roasted beets
• Handful of parsley
• Lemon-tahini dressing

Directions:

1. Toss ingredients and serve.

26. Apple & Carrot Glow Smoothie

• 1 apple
• 1 cup carrots
• 1 tsp ginger
• 1 cup almond milk

Directions:

1. Blend until smooth and serve.

27. Apple & Flaxseed Hormone Balancing Bowl

• 1 apple, diced
• 2 Tbsp ground flaxseed
• ½ cup oats
• ½ cup almond milk

Directions:

1. Cook oats in almond milk, stir in apple and flaxseed, and serve warm.

⚠️ Important Apple Safety Notes

Apples are delicious wellness powerhouses, but even superheroes need a little care. Always wash your apples thoroughly before prepping, and use clean utensils to avoid introducing bacteria. If a recipe calls for grated or chopped apples, eat immediately or refrigerate briefly—fresh is best. Toss anything that smells off, shows mold, or looks unusual; a little browning is fine, but fuzz means no-go. Smoothies, fruit bowls, or raw preparations last about 24 hours in the fridge before your apples start staging a brown rebellion. Enjoy mindfully, chew well, and let your gut and taste buds celebrate (and if your apple starts looking like it needs its own therapist, just throw it out).

🧴 Apple Storage & Prep Tips

Keep your apples in clean, dry containers—glass or BPA-free is ideal. Refrigerate cut apples promptly to maintain freshness, and label containers with the date if you prep in advance. Cooked or baked dishes like crisps, oatmeal, or compotes last 3–5 days in the fridge and can be frozen for 2–3 months for long-term enjoyment. Applesauce or purees keep 5–7 days refrigerated or up to 3 months frozen. Avoid mixing old and fresh batches, and always use clean utensils when scooping or serving. Storing apples away from direct sunlight preserves their flavor and nutrients, so your smoothies, bowls, and baked dishes stay at their peak deliciousness—and your taste buds will throw a standing ovation.

Learn Which Health Conditions This Plant-Based Food Naturally Supports

Check out our article: Apples: The Snack That Smacks Diseases and Winks at Your Doctor

to discover how this plant-based food can actively support your body and wellness—no lab coats required.

Apple: Discover Its Origins, Uses, and Healing Benefits

Discover how this plant-based food can nourish, heal, and inspire your wellness journey as you learn about its origins, many uses, powerful health benefits, and more! Apples: Cancer Prevention, Heart Support, Gut Health, Brain Protection, and More! explores how it naturally supports your body—from digestion and immunity to energy and skin health. You’ll also find practical tips on how to select, store, and prepare it for maximum potency, plus guidance on trusted, high-quality sources. Whether you’re here to enhance your meals, explore natural remedies, or deepen your understanding of plant-based healing, this article uncovers everything you need to know for whole-body vitality.

27 Healing Recipes to Nourish Your Body and Soul 

Don’t just eat—heal! The Apple Plant Powered Cookbook: 27 Recipes For Wellness, Beauty, and Healing offers 27 plant-powered recipes designed to support your body, boost wellness, and restore balance naturally. From soothing meals to revitalizing drinks and DIY beauty treats, these recipes show how the right foods can become your daily dose of self-care and natural healing.



Quiz: How Well Do You Understand Apple Recipes for Wellness, Beauty, and Healing?

1. What is one major caution before eating apples excessively?

a. They can make your teeth glow green

b. Overeating may cause bloating or digestive upset

c. They make you extremely thirsty

d. They increase body temperature dangerously

2. Why should apple-based DIY masks, scrubs, or topical treatments not be stored for long periods?

a. The apple turns blue

b. The oils separate too quickly

c. Fresh ingredients like apple and plant-based yogurt can breed bacteria

d. The apple becomes too crunchy

3. Which pairing maximizes the gut and heart benefits of apples in recipes?

a. Salt

b. Nuts, seeds, or oats

c. Sugar

d. Chocolate

4. Which apple recipe generally has the longest shelf life when stored properly?

a. Apple & Walnut Stuffed Portobello Mushrooms

b. Apple & Coconut Hair Mask

c. Apple & Date Energy Balls

d. Apple-Oat Face Mask

5. Why should glass or BPA-free containers be used instead of plastic for apple recipes?

a. Apples react with plastic and lose nutrients

b. Plastic melts easily when heated

c. Apple juice and natural oils can stain plastic quickly

d. Glass makes products smell better

6. What should you do if an apple DIY beauty or wellness product changes color, texture, or smell?

a. Freeze it to preserve it

b. Add more apple puree

c. Toss it immediately

d. Mix it with oil to mask the smell

7. Which type of apple product should be made fresh each time for safety and potency?

a. Apple Slices with Tahini & Hemp Seeds

b. Apple & Coconut Hair Mask

c. Apple-Oat Face Mask

d. Apple & Walnut Stuffed Portobello Mushrooms

8. What is the approximate shelf life of properly stored apple energy balls?

a. 1 week

b. 2–3 days

c. 3–4 weeks

d. 6 months

9. What is the purpose of adding vitamin E oil to apple DIY beauty recipes?

a. To make them smell better

b. To brighten the color

c. To act as a natural preservative and antioxidant

d. To increase thickness

10. What is the recommended way to label and track your homemade apple products?

a. Use color codes for each recipe

b. Add stickers for decoration

c. Label each container with the date made

d. Keep a separate notebook only

Answer Key

1. b. Overeating may cause bloating or digestive upset
2. c. Fresh ingredients like apple and plant-based yogurt can breed bacteria
3. b. Nuts, seeds, or oats
4. c. Apple & Date Energy Balls
5. c. Apple juice and natural oils can stain plastic quickly
6. c. Toss it immediately
7. c. Apple-Oat Face Mask
8. c. 3–4 weeks
9. c. To act as a natural preservative and antioxidant
10. c. Label each container with the date made



Nourish & Reflect

1. What part of this article stood out most to you—and why? (AKA: What had you nodding like “Whew, that’s me”?)

2. Where in your life could you apply this wisdom today? (Your job? Your kitchen? That one group chat that tests your patience?)

3. What would change if you committed to this for a week? (Yes, just one week. We’re not building Rome, just emotional stamina.)

4. After applying this wisdom, what changes or benefits did you notice in your life? Were there any challenges or setbacks you faced? (Tell the truth: Did it go smooth, or did life throw a plot twist in the middle?)

5. How do you think you can overcome the challenges or setbacks you experienced? What support or tools might help you? (Access your inner life coach — yes, the one who drinks water, goes to bed on time, and remembers passwords. What would future-you suggest?)

6. Do you have any questions or thoughts about this article that you'd like to discuss further? (Or is your brain like, “Wait—can we talk about that one part again?”)

We’d love to hear from you! Your reflections aren’t just valuable—they’re powerful—like grandma’s advice that didn’t make sense until it did. Drop an insight (or three) in the comments below. What clicked? What cracked you open? What are you side-eyeing but lowkey know you needed to hear? Your words might be the gentle nudge someone else needs today—and hey, sharing is part of the healing too.

Share Your Thoughts—We’re Listening!

We want to hear from you! Whether you’re a devoted blog reader or just popped in while hiding from laundry duty, your thoughts help shape what we create next. Tell us what you loved, what made you think, or even what made you chuckle awkwardly at 2 a.m. It only takes a minute—quicker than brewing your morning herbal tea (and with fewer dishes). Click here to share your thoughts—because we’re all ears, hearts, and maybe a little chamomile. Your voice matters to us!

Bibliography

Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(5), 1–15. https://doi.org/10.1186/1475-2891-3-5

Harvard T.H. Chan School of Public Health. (n.d.). The nutrition source: Fruits and vegetables. https://www.hsph.harvard.edu/nutritionsource/fruit-vegetables/

Healthline. (n.d.). Are apples healthy? Nutrition facts and health benefits. https://www.healthline.com/nutrition/foods/apples

Kim, Y., Keogh, J., & Clifton, P. (2022). Apple consumption and cardiovascular and metabolic health: A review. Nutrients, 14(3), 585. https://doi.org/10.3390/nu14030585

Medical News Today. (n.d.). What are the health benefits of apples? https://www.medicalnewstoday.com/articles/270268

NutritionJ. (n.d.). Apples and health: The science behind the benefits. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-23

Sandoval-Ramírez, B., et al. (2020). Anti-inflammatory effects of apple intake in adults: A systematic review. Journal of Functional Foods, 73, 104122. https://usapple.org/news-resources/health-benefits-of-apple-consumption

Tsao, R. (2006). Chemistry and biochemistry of dietary polyphenols. Nutrients, 8(1), 1–28. https://doi.org/10.3390/nu8010001

US Apple Association. (n.d.). Health benefits of apple consumption. https://usapple.org/news-resources/health-benefits-of-apple-consumption



Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2019). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: Systematic review and dose-response meta-analysis of prospective cohort studies. BMJ, 349, g4490. https://doi.org/10.1136/bmj.g4490