Hearty Whole Grain Apple & Cranberry Fritters

These fritters bring fiber-rich whole grains, antioxidant-packed fruit, and a subtle blend of warming spices together in one satisfying bite. Apples and cranberries deliver protective phytonutrients such as quercetin and anthocyanins that may help reduce inflammation and support cellular health, while whole wheat or oat flour adds fiber to promote healthy digestion and balance blood sugar. Cinnamon, nutmeg, and allspice not only enhance flavor but also provide compounds found to have anti-inflammatory and anti-cancer properties. Lightly pan-fried in avocado oil, these fritters are versatile enough to serve warm for breakfast, as a snack, or even as a naturally sweet side dish at holiday gatherings.

Hearty Whole Grain Apple & Cranberry Fritters

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 12 servings
Serving Size: 1 fritter

Ingredients

• 2 apples (~2 cups), cored and shredded

• 1 tablespoon lemon juice

• ¾ cup whole wheat flour or oat flour

• ½ cup dried cranberries (unsweetened)

• 2 tablespoons maple syrup

• 1 teaspoon ground cinnamon

• ¼ teaspoon ground nutmeg

• ¼ teaspoon ground allspice

• ½ teaspoon baking powder

• Pinch of salt

• 1 large egg*

• ¼ cup milk, or nondairy milk

• ¼ - ½ cup avocado oil (for lightly pan frying)

*To easily make this vegan, swap the egg for 2 teaspoons chia seeds + ¼ cup water and allow to sit for 5 minutes before adding.

Utensils

• Chef's knife

• Cutting board

• Grater or food processor

• Measuring cups

• 2 mixing bowls

• Wooden mixing spoon

• Large skillet

• Spatula / turner

Directions

1. Core 2 apples, leaving the skins on, and shred them using either a hand grater or by pulsing a few times in a food processor.

2. Place into a bowl, and mix in the lemon juice to prevent them from browning.

3. Stir in your choice of flour, dried cranberries, maple syrup, spices, and salt, stirring to evenly coat the apple shreds.

4. Next, add the egg and milk and mix lightly with a wooden spoon until just combined.

5. Place a skillet over medium-high heat, allowing a few minutes for it to come to temperature.

6. Drop spoonfuls of the fritter batter onto the hot skillet and cook for about 2-3 minutes on each side, flipping with a spatula in between.

7. Remove cooked fritters to a cooling rack for a few minutes before serving. Enjoy!

Notes

• Two apples would be the equivalent of ~2 cups shredded; some apples are quite large, and you may only need one.

• Apples can be swapped for pears for a slightly less sweet variation.

• These are best enjoyed fresh in order to keep their crisp edges, or reheated in an oven or dry pan.

• Store in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 6 months.

Nutrition Info (Per Serving)

104 calories – 5g fat – 0.7g sat fat – 14g carbohydrates –2g protein – 3g fiber – 51mg sodium

Nutrient Highlights

• Apples: Rich in quercetin, fiber, and polyphenols, apples may help reduce oxidative stress and inflammation, both of which are linked to lower cancer risk. Their natural compounds also support healthy gut bacteria, which play a role in cancer prevention.

• Whole Wheat Flour: Provides dietary fiber and phytonutrients that support healthy digestion and reduce colorectal cancer risk by promoting regularity and feeding beneficial gut microbes.

• Oat Flour: High in beta-glucan fiber and unique compounds called avenanthramides, oats may lower inflammation and help regulate blood sugar, creating an environment less conducive to cancer development.

• Cinnamon: Contains antioxidants and cinnamaldehyde, which have been studied for their ability to reduce inflammation and slow cancer cell growth in lab studies.

• Nutmeg: Offers phytonutrients like myristicin and eugenol, which have antioxidant and anti-inflammatory properties that may help protect against cellular damage linked to cancer.

• Allspice: Packed with eugenol and other plant compounds, allspice may help reduce oxidative stress and inflammation, contributing to cancer-protective effects.

• Cranberries: Provides concentrated anthocyanins and polyphenols that may inhibit cancer cell growth and protect DNA from oxidative damage.