Apple Dumplings

Serves: 6 apple dumpling


  • 2 tablespoons packed brown sugar
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon cornstarch
  • 1 teaspoon vanilla extract
  • 1 tablespoon water
  • 6 small apples, peeled and cored
  • 6 square 12-inch egg roll wrappers
  • Nonstick cooking spray


  1. Preheat oven to 375° F. Spray six muffin cups with nonstick cooking spray.
  2. In a large bowl, combine sugar, cinnamon, cornstarch, vanilla, and 1 tablespoon water. Roll peeled apples in mixture until coated.
  3. Place one apple in center of egg roll wrapper. Bring corners up to the top of the apple, pressing and folding to seal the edges.
  4. Place each dumpling in muffin cup and lightly spray the tops with cooking spray.
  5. Bake until golden, about 20 minutes. Cool for 15 minutes.

Nutrient information per serving: 190 calories, 1 g total fat, 190 mg sodium, 43 g total carbohydrate, 4 g fiber, 4 g protein.

Fruit Salsa & Cinnamon Chips

Fruit Salsa

strawberryServes: 4

  • 1 peach (or 1 cup juice-packed peaches, drained)
  • 1 apple (Granny Smith are excellent)
  • 1 cup fresh or frozen strawberries


  1. Wash and chop peach, apple, and berries into small pieces.
  2. Stir to combine.
  3. Serve with baked cinnamon chips.


  • Serve as a snack, appetizer, or dessert.
  • Use a variety of favorite red berries.
  • Add 1 Tablespoon brown sugar if desired.

*Enjoy this beautiful red dessert for Valentine’s Day. Serve in a clear glass dish surrounded by cinnamon chips.

Nutrient information per serving 39 calories, .2 g fat, 9.9 g carbohydrates, .6 g carbohydrates, .7 mg sodium, 1.9 g dietary fiber


Cinnamon Chips

 tortillaServes: 4 (8 chips per serving)

  • 4 flour tortillas
  • 1 teaspoon cinnamon
  • 2 teaspoons sugar
  • 4-8 teaspoons water


  1. Spoon a small amount of water on flour tortillas (1-2 teaspoons water per tortilla).
  2. Combine cinnamon and sugar.
  3. Sprinkle tortillas with cinnamon sugar mix.
  4. Cut tortillas into 8 wedges (like a pizza). Place wedges in single layer on baking sheet.
  5. Bake at 350°F for 6 minutes.
  6. Cool and store in air-tight container.


  • These can be made in advance and stored.
  • Try whole wheat tortillas.

Nutrient information per serving 100 calories, 2.5 g fat, 18 g carbohydrates, 3 g protein, 190 mg sodium, 1 g dietary fiber

Source for recipes: Spend Smart, Eat Smart

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