Autumn is once again upon us. Cozy sweaters, toasty beverages, crisp air and the imminent holiday season are all aspects of fall known to put a pep in one’s step. Vibrantly colored leaves and football games only add to the delight we feel when the year acquiesces into cooler days and earlier sunsets. Despite how splendid all of the aforementioned pleasures of this well-loved season undoubtedly are, there is one thing about harvest time that takes the cake: the food.
With the air outside growing chillier, ovens throughout the world compensate by cooking up delicious creations for hungry bellies cocooned in flannel and fleece. Delectable choices abound, making it a little difficult not to go a bit overboard while enjoying all of the available sustenance. Enjoying fall fare a little too much can lead to unwanted weight gain, which is a common problem as the air grows colder and summer is but a distant memory.
Luckily, many divine recipes are also low in calories and fat while simultaneously being high in vital vitamins and nutrients. The following recipes are not only healthy, but they also boast incredible flavors and are extremely satisfying. Read on for five nutritious and mouthwatering dishes that won’t disappoint.
Dessert doesn’t get much better than pumpkin-flavored fudge, unless the dish also happens to come guilt-free. The following recipe will be a hit at any autumn event but is equally as wonderful to have on hand for a night in. It’s an ideal snack to nibble on while cheering during the big game or snuggling up for a spooky movie.
The ingredients found in this recipe are simple and delicious. The amount of pumpkin in the recipe lowers the overall calories present in the dish, making it the best way to enjoy awesome autumnal flavors without worrying about the aftermath. Cut it into bite-sized pieces to make each square well under 100 calories. Go ahead and have two or three!
Not only is this dessert low in calories, the pumpkin present in this treat is a superfood full of good-for-you vitamins and minerals. Nutrients in pumpkin include vitamin A, vitamin E, potassium, riboflavin, folate, iron, niacin and potassium. Time to get cooking.
- 2 cups smooth cashew butter (or nut butter, sunflower seed butter or soy nut butter)
- 1/4 cup plus 1 tablespoon pure maple syrup
- 1/2 cup pumpkin puree
- 1/2 cup coconut oil
- Pumpkin pie spice (optional)
- Line an 8×8-inch baking dish with aluminum foil or baking paper and set aside.
- In a microwave-safe bowl or stove top, melt cashew butter with coconut oil. Add pure maple syrup, then stir in pumpkin puree until fully combined. Top with optional pumpkin pie spice if desired.
- Pour mixture into lined baking dish and refrigerate until firm.
Total time: 35 minutes Cook time: 30 minutes Prep time: 5 minutes
Quick Baked Pears
A delectable fruit that often doesn’t get the attention it deserves is the pear. Not only are pears a splendid source of vitamin C, but they also contain magnesium, potassium, calcium and folate, which are all great for assisting in fending off those pesky fall colds.
This recipe is quick and easy to make and goes wonderfully with vanilla ice cream, gelato or frozen yogurt. The unexpected sweetness that comes from a pear when paired with fall spices is divine, making it clear why fruit has been dubbed nature’s candy. This is a terrific dessert to serve as an alternative to pumpkin pie for those at an autumn dinner party watching their waistline or just in the mood for something new and unexpected.
- 2 large Bosc pears
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cinnamon
- 1/4 cup dried cranberries or mixed dried fruit
- 1/4 cup low-fat granola
- 1/4 cup apple juice
- Peel pears and cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow space.
- Place pear halves, with cut sides up, in a glass pie plate. Combine nutmeg and cinnamon; sprinkle evenly over pears.
- Combine cranberries and granola. Mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.
- Cook in microwave on high for 6 to 8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large, slotted spoon to transfer the pears to serving plates.
- Drizzle juices from pie plate over pears. Serve with frozen yogurt or ice cream if desired.
Total time: 11 minutes Cook time: 6 minutes Prep time: 5 minutes
No-bake Peanut Butter Oat Bites
Sweet treats are a fall staple made even better when good for the heart as well as the soul. These delightful spheres, infused with the flavors of smooth peanut butter and hearty oats, are a festive treat ideal for the season. These no-bake bites are sure to be a hit with family and friends. They work great for an after-school snack, a game-time treat or even dessert at a swanky autumn soiree. One thing is for sure: it might be a good idea to double this recipe because they won’t last long.
Oats have been recommended by the American Heart Association due to their proven ability to help lower cholesterol. They also contain folate, zinc, magnesium and vitamin K, all great for maintaining a healthy lifestyle while keeping folks full and satisfied. Peanut butter is a wonderful source of vitamin B6, known to boost immunity, and research has shown peanuts are another food that may help to lower the risk of heart disease and diabetes. Go ahead, have another. It’s for your own good.
- 1/2 cup peanut butter
- 1/4 cup honey
- 1 teaspoon vanilla extract
- 1 cup regular rolled oats
- 3/4 cup shredded coconut
- 1/4 cup semisweet chocolate pieces (optional)
- 1/4 cup snipped dried cherries, dried apricots, and/or raisins (optional)
- In a medium bowl, combine peanut butter, honey and vanilla until well mixed.
- Stir in oats and coconut and chocolate and fruit if using.
- Cover and chill for 30 minutes.
- Using your hands, shape peanut butter mixture into 30 balls, each about 1 inch in diameter.
- Chill for 30 minutes before serving.
- Store in an airtight container in the refrigerator for up to 1 week.
MAKES 30 BITES
Total time: 1 hour, 20 minutes Chill time: 1 hour Prep time: 20 minutes
Pineapple Carrot Cupcakes
This recipe is a great dessert to serve to kids and kids-at-heart on Halloween or Thanksgiving but is also ideal for a random Tuesday. It’s so easy to make, and so full of nutrient-rich ingredients, every bite will add a bit of armor to the fight we all face against fatigue, weight gain and illness.
The mix of sweet and tangy in this recipe will tingle on taste buds and leave anyone who tries a taste wanting more. These gorgeous cupcakes contain carrots: a wonderful source of vitamin K, vitamin E, niacin and dietary fiber. Sneaking carrots into dessert will help little ones and anyone who struggles with getting enough vegetables to get the nutrients they need without feeling like eating them is a chore.
The pineapple in these scrumptious cupcakes is a great source of vitamin C, which is a natural immunity booster, and folate, known to aid in the formation of red and white blood cells. Folate also helps build strong hair and nails, which often take a beating during the cold, dry months of fall and winter. Whip these babies up for a treat worthy of the season, but don’t expect them to last long.
- 1 1/2 cups whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 1/2 teaspoons cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger
- 1/2 cup organic brown sugar or coconut sugar
- 1 egg, slightly beaten
- 3 tablespoons oil
- 2 teaspoons vanilla
- 1/2 cup nonfat milk
- 1 (8-ounce) can crushed pineapple, well drained
- 1 1/2 cups grated carrots, squeezed of excess moisture
- 1/2 cup raisins
- Preheat oven to 350 degrees Fahrenheit.
- Line a 12-muffin tin with paper liners or spray tin with nonstick cooking spray.
- In a large bowl, combine flour, baking soda, baking powder, cinnamon, nutmeg, ginger and sugar. Mix well.
- In a small bowl, whisk egg, oil, milk and vanilla.
- In a medium bowl, mix carrots with pineapple.
- Add in the oil/egg mixture to carrot/pineapple mixture and mix well to combine.
- Add wet ingredients to dry ingredients and mix until just combined.
- Add raisins and chopped nuts and mix gently.
- Divide the mixture between muffin cups.
- Bake for about 20 to 25 minutes, a toothpick comes out clean when inserted into muffins.
MAKES 12 MUFFINS
Total time: 40 minutes Cook time: 25 minutes Prep time: 15 minutes
Muffins are often dubbed an unhealthy choice, due to their classification as a sugary carbohydrate. These muffins are not only healthy because of their wholesome ingredients that include whole-wheat flour, coconut oil and nuts, but they are also sure to taste just like more sinful pastries. Those digging into these splendid muffins on a chilly day will be glad to know that what they are eating is packed with vitamins and minerals.
The apples in these muffins are a must-eat food during autumn. Apples contain fiber to aid in digestion and are a terrific source of sickness-fighting vitamin C. The pecans used are high in healthy unsaturated fat. Studies have shown that just a small handful of these nuts eaten daily may assist in lowering cholesterol. Pecans are also a wonderful source of potassium, zinc and calcium. This is a snack with staying power and will keep those who partake of these muffins satisfied long after mealtime or snack time has ended.
These muffins are a portable treat ideal for toting to autumn activities. They are also a great choice for breakfast on-the-go or as a side dish used to accompany piping-hot soup on a bone-chilling day. The hearty ingredients in these muffins will satisfy those who are lucky enough to bite into them. They will surely be a great addition to anyone’s autumn experience.
- 2 cups whole wheat flour
- 2 teaspoons baking soda
- 2 teaspoons ground cinnamon
- 1/2 teaspoon allspice
- 1/2 teaspoon salt
- 1/2 cup chopped pecans
- 3 large eggs
- 2/3 cup pure maple syrup
- 1/3 cup olive or coconut oil
- 1/3 cup smooth unsweetened applesauce
- 1 1/2 teaspoons vanilla extract
- 2 cups grated apple (about 2 apples)
- Preheat oven to 425F. Spray a 12-count muffin tin with nonstick spray or use cupcake liners. This recipe makes 15 muffins, so prepare a second muffin tin in the same manner.
- In a large bowl, whisk flour, baking soda, cinnamon, allspice, salt and pecans until combined. Set aside.
- In a medium bowl, whisk eggs, maple syrup, oil, applesauce and vanilla until combined.
- Add the wet ingredients to dry ingredients, stir briefly, then add apple.
- Fold everything gently until combined.
- Spoon batter into liners, filling them to the top.
- Bake for 5 minutes at 425F. Reduce oven temperature to 350F.
- Bake for 18 to 20 minutes or until a toothpick inserted in the center of muffins comes out clean.
- Allow muffins to cool for 10 minutes, then transfer to wire rack to cool until ready to eat.
- Muffins stay soft, fresh and moist in the refrigerator for up to 5 days. Muffins freeze well for up to 2 months. Thaw overnight in the refrigerator and heat up (if desired) before enjoying.
MAKES 15 MUFFINS
Total time: 55 minutes Cook time: 25 minutes Prep time: 30 minutes
If you want to know what foods will help you shape up and shed inches while providing natural cure to illnesses, then check out the Best Foods That Rapidly Slim & Heal in 7 Days program.
Pumpkin Fudge: http://thebigmansworld.com/2016/08/28/healthy-4-ingredient-pumpkin-fudge/
Quick Baked Pears: http://www.health.com/health/recipe/0,,10000001540258,00.html
No-bake Peanut Butter Oat Bites: http://www.bhg.com/recipe/no-bake-peanut-butter-oat-bites/
Pineapple Carrot Cupcakes: http://www.food.com/recipe/low-fat-carrot-cake-muffins-that-dont-taste-low-fat-181385
Apple Oatmeal Muffins: http://sallysbakingaddiction.com/2016/01/07/whole-wheat-apple-cinnamon-muffins/