Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 15 minutes, including cook time

Ingredients:

• 1 medium apple
• 1 tsp. butter spread with canola oil
• 1 tbsp. brown sugar
• 1 tbsp. maple syrup
• ¼ tsp. ground cinnamon
• 1 tsp. ground allspice

Directions:

1. Core apple leaving bottom intact; using paring knife, peel skin from around top of core.
2. Combine remaining ingredients; mix until blended.
3. Place apple in microwave-safe dish and fill apple core with butter-spice mixture.
4. Cover and microwave for 4-7 minutes until soft.

Makes: 1 serving

Serving size: 1 apple

Nutritional analysis (per serving):
208 calories
0.5 g protein
2 g fat
1 g sat. fat
47 g carbohydrate
4 g fiber
6 mg cholesterol
32 mg sodium
50 mg calcium
1 mg iron
4 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This recipe is a good source of vitamin C and fiber, which are essential during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD