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Awesome Applesauce

A healthful plant-based snack sweetened with maple syrup that also works as an ingredient in plant-based baked goods (like our Black Bean Brownies).

  • Author: Dr. Rosane Oliveira
  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Total Time: 7 minutes
  • Yield: 4 1x
Print Recipe


  • 2 large apples, roughly chopped
  • 24 tbsp water
  • 1 tsp lemon juice, freshly squeezed
  • 1/2 tsp maple syrup
  • Cinnamon, ground, to taste (optional)


  1. Add apples, 2 tablespoons water, lemon juice, maple syrup and cinnamon (if using) to a high-speed blender and puree, adding more water if needed to achieve desired consistency.
  2. For raw sauce, pour into a bowl and serve or chill (must be consumed the same day).
  3. For cooked sauce, transfer mixture to a saucepan and simmer over medium-high heat for 1-2 minutes. Serve warm or chilled and store in the refrigerator for up to 3 days.

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Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.