What Is Applesauce and How Is It Made?
Applesauce, that humble jar sitting in your pantry, might be the unsung hero of healthy baking you've been overlooking. This simple fruit purée has been transforming baked goods for generations, but its benefits extend far beyond just adding moisture to your favorite treats. At Bake Me Healthy, we've discovered that applesauce is not just an ingredient—it's a game-changer for creating healthier, allergen-friendly desserts without sacrificing taste.
Applesauce is essentially cooked, puréed apples, typically made by simmering peeled, cored, and sliced apples with water until soft, then blending until smooth. Traditional recipes often include sugar and spices like cinnamon, but unsweetened varieties contain nothing but apples and perhaps a splash of lemon juice to preserve color and freshness.
The production process is remarkably simple, preserving many of the nutritional benefits of whole apples. According to research published in the Journal of Agricultural and Food Chemistry, while some water-soluble vitamins may decrease during cooking, the beneficial polyphenols and antioxidants in apples actually become more bioavailable when cooked—meaning your body can absorb them more efficiently from applesauce than from raw apples.
Why Is Applesauce a Healthy Choice?
Applesauce offers impressive nutritional benefits that make it an excellent addition to your diet. A 2019 study in the European Journal of Nutrition found that regular consumption of apple products, including applesauce, was associated with improved gut health due to their high pectin content—a soluble fiber that acts as a prebiotic, feeding beneficial gut bacteria.
Unsweetened applesauce is:
-
Top 9 allergen-free
-
Fat-free and cholesterol-free
-
Rich in soluble fiber
-
A good source of vitamin C and potassium
-
Low in calories (typically about 50-100 calories per half-cup)
Research published in Nutrients journal has linked the polyphenols in apples to reduced inflammation and a lower risk of chronic diseases, including heart disease and certain types of cancer. When you incorporate applesauce into your baking, you're not just reducing calories—you're adding genuine health benefits.
Surprising Benefits of Applesauce in Your Diet
Blood Sugar Regulation
Despite containing natural sugars, applesauce has a relatively low glycemic index, especially the unsweetened variety. A study in the American Journal of Clinical Nutrition found that the soluble fiber in apples slows digestion and helps prevent blood sugar spikes. This makes applesauce a smarter sweetening option compared to refined sugars, especially for those monitoring their blood glucose levels. Check out our Dark Chocolate Chip Cookies to taste the deliciousness of low sugar snacks in action.
Weight Management Support
Researchers at Cornell University discovered that apple products, including applesauce, contain compounds that may help regulate fat metabolism. Their 2019 study found that the combination of dietary fiber and polyphenols in apples can help reduce calorie intake and improve weight management efforts when included as part of a balanced diet.
Cardiovascular Health Booster
The soluble fiber in applesauce, particularly pectin, has been shown to help lower LDL (bad) cholesterol levels. A comprehensive review in BMC Medicine analyzed multiple studies and concluded that regular consumption of apples and apple products was associated with a reduced risk of cardiovascular disease. The potassium content in applesauce also supports healthy blood pressure levels.
The Applesauce Hack: Surprising Ways to Use Applesauce in Baking
The "applesauce hack" that's been gaining traction in health-conscious baking circles refers to using applesauce as a substitute for less nutritious ingredients. Here's how this versatile ingredient can transform your baking:
Fat Replacement
One of the most popular uses of the applesauce hack is replacing oil or butter. You can substitute applesauce for oil in a 1:1 ratio in most recipes, potentially saving hundreds of calories. For butter, replace half the amount called for with applesauce to maintain some of the texture and flavor that fat provides while significantly reducing the calorie and fat content.
Egg Substitute for Vegan Baking
For those with egg allergies or following a vegan lifestyle, ¼ cup of applesauce can replace one egg in most baked goods. This works particularly well in muffins, quick breads, and brownies, providing moisture and binding without affecting flavor.
Natural Sweetener
Sweetened applesauce can reduce the amount of added sugar needed in recipes. The natural fructose in apples provides sweetness, allowing you to cut the sugar in many recipes by 25-50% when applesauce is incorporated.
Moisture Enhancer
Applesauce adds remarkable moisture to baked goods without the heaviness of oil or butter. This is especially beneficial in gluten-free baking, which often tends toward dryness. The moisture from applesauce helps keep products fresh longer and improves texture significantly.
How We Use Applesauce at Bake Me Healthy
At Bake Me Healthy, applesauce is one of our secret weapons for creating cookies that remain soft, chewy, and irresistible without common allergens. We use organic, unsweetened applesauce in our Dark Chocolate Chip Cookie recipe to:
-
Replace a significant portion of the fat typically found in traditional cookies
-
Add natural sweetness, allowing us to reduce added sugars
-
Provide moisture that keeps our cookies soft for days
The result? Cookies that satisfy both your sweet tooth and your health goals—without the digestive distress, energy crashes, or guilt that often follow conventional treats
Our customers frequently tell us they can't believe our cookies are "healthy" because they taste so indulgent. The applesauce hack is a major reason why we can deliver on both fronts: exceptional taste and better nutrition.
Conclusion: Embrace the Applesauce Revolution
Applesauce is more than just a snack or side dish—it's a versatile ingredient that can revolutionize your approach to healthier baking. By incorporating applesauce into your recipes, you're not only reducing calories and unhealthy fats but also adding valuable nutrients and fiber that support overall health.
At Bake Me Healthy, our mission has always been to create treats that nourish both body and soul. Applesauce remains one of our most valuable ingredients for developing cookies that everyone can enjoy, regardless of dietary restrictions.
Check out our allergen-friendly cookie collection to taste the applesauce difference, or learn more about our commitment to healthier baking that never compromises on flavor.