Low Iodine Maple-Oat Cinnamon Applesauce
Warm spiced applesauce gets a cozy upgrade here, with rolled oats stirred in to add body and a subtle nuttiness that makes this feel more like a wholesome snack than a simple condiment. The combination of maple syrup, cinnamon, and ginger fills your kitchen with an aroma that's practically autumn in a saucepan. Every ingredient in this recipe is naturally low in iodine — fresh apples, pure maple syrup, oats, and a small pinch of salt come together without any of the seafood, dairy, or iodized additives that can make navigating this kind of eating plan tricky. The technique is beautifully flexible, too: a few passes with a potato masher keeps things rustic and chunky, while an immersion blender transforms it into something silky and spoonable. You can dial the sweetness up or down with a little extra maple syrup at the end, making it easy to tailor to your taste. It keeps in the fridge for up to five days, so a single batch can carry you through the week as a topping, a side, or an honest-to-goodness snack straight from the jar.
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Learn more →Ingredients
4 servings
- 1.5 lbs apples (about 4 medium), peeled, cored, and cut into 1-inch chunks
- ¼ cup water
- 2 tbsp pure maple syrup
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- 3 tbsp old-fashioned rolled oats
- 1 pinch salt
Instructions
- 1
Combine the apple chunks, water, maple syrup, ground cinnamon, ground ginger, and salt in a medium saucepan over medium heat. Stir to coat the apples, then cover and cook, stirring occasionally, until the apples are completely tender and beginning to break down, about 15–18 minutes.
- 2
Stir in the rolled oats and reduce the heat to medium-low. Cook uncovered, stirring frequently, until the oats have softened and the mixture has thickened slightly, about 5–7 minutes.
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