Tips and Recipes

En Español

Sweet Potato and Apples


Our normal eating habits might be a little off this time of year. Try making this sweet potato and apple recipe to make sure you are still eating your fruits and vegetables! 

Makes 6 servings | Serving size: 1/2 cup


  • Non-stick cooking spray
  • 1 (16-ounce) can sweet potatoes (may use 3 fresh sweet potatoes)
  • 2 large apples
  • 1/4 cup raisins
  • 1/3 cup pineapple or orange juice
  • 2 teaspoons packed brown sugar or 2 tablespoons granulated sugar
  • 2 tablespoons butter
  • 1 teaspoon cinnamon


  1. Preheat oven to 350°F.
  2. Lightly spray a baking dish with non-stick cooking spray.
  3. Wash, peel, and slice apples (and fresh sweet potatoes if using).
  4. Drain canned sweet potatoes.
  5. Layer sweet potatoes and apples in the sprayed baking dish.
  6. Sprinkle sweet potatoes and apples with raisins.
  7. In a separate cup, mix juice and sugar.
  8. Pour juice mixture over sweet potatoes, apples, and raisins.
  9. Cut butter into small bits and distribute evenly across the top of the casserole.
  10. Sprinkle cinnamon over fruit.
  11. Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer. Potatoes should be tender and cooked through.


Nutrition Information Per Serving: 190 Calories, Total Fat 4g, Saturated Fat 0.5g, Protein 2g, Total Carbohydrate 41g, Dietary Fiber 4g, Sodium 95mg. Excellent source of vitamin A. Good source of vitamin C.

Cinnamon Apple Crisp

Looking for a sweet treat without loads of added sugar? Try out this tasty cinnamon apple crisp!

Makes 6 servings | Serving size: 1/2 cup

Ingredients for Filling

  • 4 cups peeled, thinly sliced apples (3-4 medium)
  • 1/4 cup water
  • 3 tablespoons firmly packed brown sugar
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon ground cinnamon
  • Non-stick cooking spray

Ingredients for Topping

  • 1 cup quick cooking oats
  • 3 tablespoons firmly packed brown sugar
  • 3 tablespoons butter, melted
  • 1/4 teaspoon ground cinnamon


  1. Heat oven to 350°F.
  2. Spray 8-inch square glass baking dish with cooking spray.
  3. For filling, combine fruit and water in large bowl.
  4. Combine sugar, flour, and cinnamon; add to fruit; stir until fruit is evenly coated.
  5. Spoon into baking dish.
  6. For topping, combine all ingredients in medium bowl; mix well until oats are moistened.
  7. Sprinkle evenly over fruit.
  8. Bake 30-35 minutes or until fruit is tender.

Nutrition Information Per Serving: 70 Calories, Total Fat 3.5g, Saturated Fat 3.5g, Protein 0g, Total Carbohydrate 18g, Dietary Fiber 2g, Sodium 0mg

Caramel Apple Dip

Makes 4 servings | Serving size: 1/2 cup


  • 2 cups plain non-fat greek yogurt
  • 1 tablespoon brown sugar 
  • 1 tablespoon maple syrup 
  • 1 teaspoon vanilla 
  • ¼ teaspoon cinnamon  


  1. Combine all ingredients in a bowl and mix well. 
  2. Serve cold with sliced apples.

Oat Bites

Makes 8 servings | Serving size: 2 bites


  • 1 cup of oats (traditional rolled oats or quick oats) 
  • ½ cup of base (peanut butter, almond butter, mashed bananas, sunflower seed butter, or pumpkin puree) 
  • 1 tablespoon of sweetness (maple syrup or honey)
  • ⅓ cup of mix-ins (raisins, shredded coconut, chopped nuts, dried craisins, chocolate chips, chocolate candies, pretzels, cinnamon, cocoa powder, vanilla extract) 


  1. Mix all of the ingredients together.
  2. Use a spoon to scoop out ping pong ball-sized bites. 
  3. Eat right away or store them in the fridge to eat later. 

Video Demonstrates the following variation:

  • 1 cup quick oats 
  • ½ cup peanut butter 
  • ⅓ cup chocolate chips 
  • 1 tablespoon honey

Build a Smoothie

Makes 1 serving | Serving size: 1 recipe


  • 1 cup base fruit and vegetables
    • Pick 1–2: Bananas, strawberries, blueberries, peaches, pineapple, spinach, kale, carrots
  • 1/2–1 cup liquid
    • Low-fat milk, Soy milk, 100% fruit juice, water
  • 1/8–1/2 cup add-ins
    • Yogurt, peanut butter, nut butters, oats, ice
  • 1 Tablespoon toppings
    • Coconut flakes, chopped nuts, granola, cocoa powder, chia or flax seeds


  • Put all the ingredients in a blender and mix until smooth.
  • Serve immediately.

Other alternatives

Try Spinach, Banana, Peanut Butter, and Milk or any combination of the ingredients below.

© 2023 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)