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The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

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AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

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AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

February 2, 2017 | 2 minute read

Easy Baked Apples Recipe

February is Cancer Prevention Month, and once again our partner Yakima Fresh is helping AICR reach millions of Americans with the important message that eating smart, moving more and staying a healthy weight can prevent nearly one-third of the most common cancers in the United States.

As part of a healthy diet, whole foods like apples feature prominently. Packed with fiber, particularly pectin fiber, apples help gut bacteria produce compounds to protect colon cells. They’re rich in antioxidant phytonutrients including quercetin and epicatechin, which researchers are finding to be promising in preventing cancer.

These easy baked apples make the perfect Valentine’s Day dessert. A simple medley of apples, spices, walnuts and raisins makes for a healthy, comforting treat that won’t leave you feeling like you overindulged.

Easy Baked Apples with Walnuts and Raisins

Canola oil cooking spray
3 large Granny Smith apples or any variety baking apple
3 Tbsp. whole-wheat flour
3 Tbsp. brown sugar
3/4-1 tsp. ground cinnamon
1/4-1/2 tsp. ground nutmeg
1/3 cup coarsely chopped walnuts
1/4 cup raisins
1/3 cup apple cider

Preheat oven to 350 degrees F. Spray oven-proof glass pie dish.

Cut apples in half from top to bottom, core and peel. Lay halves flat and cut into medium slices. Place apple slices in large bowl.

In medium bowl, mix together flour, sugar, cinnamon and nutmeg. Sprinkle mixture on apples and gently stir until apples are evenly coated with spices. Gently fold in walnuts and raisins.

Spoon apple mixture into prepared pie dish. Drizzle cider evenly over top.

Bake 50-55 minutes or until apples are tender. Remove from oven and cool 5 minutes. Using spatula, carefully turn over apple mixture to get caramelized sauce from bottom of dish. Serve hot or let cool to room temperature, refrigerate and serve cold later.

Makes 6 servings.

Per serving: 151 calories, 3.5 g total fat (

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