October is the time when most farmers’ markets are stocked with a variety of apples, and nothing tastes as good as a slice of warm apple pie on a cool fall day. But while it may seem like a healthy option, most apple pie fillings are loaded with sugar.

The good news is, you can make a much healthier apple pie filling at home. And it’s simple, quick and fun to do.

Made in the microwave, these three healthier variations on the classic apple pie filling are made with maple syrup and whole-wheat flour. They are perfect for serving as pie in a whole-wheat crust, with an oat crumble, as is or with a tablespoon of ground flax sprinkled on top for an added nutty flavor.

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One-person apple pie filling

Ingredients

-1 apple (about 1 cup), peeled, cored and thinly sliced – choose an apple based on your taste preference (granny smith if you prefer tart or Macintosh if you like sweet)
-squeeze of fresh lime or lemon
-¾ tsp. whole-wheat flour
-½ tbsp. maple syrup – (or a little more if you like it sweeter or a little less if you prefer it less sweet)
-sprinkle of nutmeg
-sprinkle of cinnamon
-sprinkle of ginger powder

Procedure

Mix all ingredients together in a microwave safe bowl and microwave for 1-2 min (depending on how firm you like your apples). Makes 1 (½ cup) serving. (95 kcal)

3 healthy apple pie filling

Strawberry-apple pie filling

Ingredients

-4 apples, peeled, cored and thinly sliced
-4 cups fresh strawberries, hulled and sliced
-2 tbsp. whole-wheat flour
-2 tbsp. maple syrup – (or a little more if you like it sweeter or a little less if you prefer it more tart)

Procedure

Mix all ingredients together in a microwave safe bowl and microwave for 2-4 min (depending on how firm you like your apples). Makes about 6 cups of filling (enough for a 9” pie) or 8 (3/4 cup) servings. (79 kcal)

Triple-apple pie filling

Ingredients

-4 Granny Smith apples, peeled, cored and thinly sliced
-4 Golden Delicious apples, peeled, cored and thinly sliced
-4 Royal Gala apples, peeled, cored and thinly sliced
-2 tbsp. whole-wheat flour
-½ cup maple syrup – (or a little more if you like it sweeter or a little less if you prefer it more tart)
-1 tsp. cinnamon
-1 tsp. nutmeg

Procedure

Mix all ingredients together in a microwave safe bowl and microwave for 2-4 min (depending on how firm you like your apples). Makes about 6 cups of filling (enough for a 9” pie) or 8 (3/4 cup) servings. (151 kcal)

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