Eat Smart

All Your Fall Favorites Reinvented

Fall is here! If you’re like me, you love everything about it—from the chilly weather where you can wear boots and sweaters, to the yummy treats that encompass the flavors of fall. One thing we’d like to forget, however, is that those flavors can come with a deal breaker—major calories. Except, they don’t have to. By simply swapping out a few ingredients for healthier alternatives, you can transform our favorite classic combinations into healthy ones. Check out some of these healthier recipes to satisfy your sweet tooth this fall.

Baked Stuffed Apples
A delicious recipe with all the great taste of an autumn apple pie, but with half the guilt!

Ingredients:

  • 4 apples
  • 1/2 lemon
  • 4 tablespoons butter, softened
  • 3/4 cup whole-grain cereal with dried fruit
  • 2 tablespoons dark brown sugar
  • 1/4 cup chopped walnuts

Directions:

  1. Heat the oven to 425 degrees F
  2. Trim the tops of the apples and scoop out the center and seeds of each apple. Rub the edges of the trimmed fruit with the lemon. In a medium bowl, combine the butter, cereal, sugar, and walnuts. Fill the apples with the cereal mixture. Set the apples upright in muffin tins and bake until tender and bubbly or for about 20 minutes.

Healthy PSL

A healthy twist on your favorite Starbucks drink just made it a whole lot more appealing (if that was possible). With half the calories but the same delicious taste, those 8ams are a little bit easier to get up for.

Ingredients:

  • 1/2 cup unsweetened vanilla almond milk
  • 3 tablespoons pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon vanilla
  • 2-3 drops of liquid stevia (or sweetener of choice)
  • 8 ounces brewed coffee (or 1-2 shots of espresso)
  • Sprinkle of cinnamon

Directions:

  1. In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stove top or microwave for 30-45 seconds.
  2. Remove from heat, stir in vanilla, spices, and sweetener and place in cup.
    Separately, use a blender to foam the milk — process for 30 seconds or until foamy.
  3. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon. Enjoy!

Clean Eating Pumpkin Ice Cream
While it may be getting chillier, ice cream is still always a sweet treat to have while going on hayrides, hitting the pumpkin patch, or just hanging with friends around a bonfire this fall. With this healthier version, you get the best of both worlds!

Ingredients:

  • 4 medium bananas, sliced and frozen overnight
  • 1 cup pumpkin puree
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pumpkin spice (no sugar added if purchased)

Directions:

  1. Using a food processor, blend the bananas, pumpkin, maple syrup, and pumpkin spice thoroughly. Transfer to a freezer-safe container and freeze for 24 hours.

Pumpkin Muffins
This recipe is a combination of my two favorite things: fall flavored foods and breakfast! Though a little time consuming, these healthy muffins will give you a delicious breakfast and boost to help you through your day.

Ingredients:

  • 2 3/4 cups all-purpose flour
  • 1 cup granulated sugar
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 cup canned pumpkin
  • 3/4 cup fat-free sour cream
  • 1/3 cup fat-free milk
  • 1/4 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 1 large egg white
  • Cooking spray
  • 1 tablespoon granulated sugar
  • 1 1/2 teaspoons brown sugar

Directions:

  1. Preheat oven to 375°F
  2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk.
  3. Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.
  4. Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.
  5. Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.

By Annie O’Sullivan

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