Tag Archives: apple

It’s Autumntime!

It’s autumn or fall or that beautiful period where the weather is generally delightful between the heat of summer and the frost of winter. Leaves are changing colors. It’s my favorite season.

However, I feel like the world gets overtaken by pumpkin EVERYTHING. There are lots of great fall flavors besides pumpkin. Here are just some of the fruits and vegetables in season right now:

Acorn Squash
Broccoli
Brussels Sprouts
Butter Lettuce
Butternut Squash
Cauliflower
Cranberries
Delicata Squash
Endive
Garlic
Ginger
Grapes
Jalapeños
Mushrooms
Pears
Pineapples
Pomegranate
Radicchio
Sweet Potato
Swiss Chard
Turnips

Here are some of my favorite fall recipes:

Spaghetti with Greens and Garlic
Apple Pancakes
Southwestern Shepherd’s Pie
Spaghetti Squash with Marinara
Sweet Potato and Black Bean Burritos
Pumpkin Dinner
Roasted Cauliflower Soup
Sweet Potato Pancakes
White Chicken Chili
Veggie Sweet Potato Chili

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Fall Vegetable Bake

Thanksgiving is less than 2 weeks away! November is just flying. I’ve got several more recipes I think should grace your table for the holiday weekend.

This vegetable bake is definitely different from your standard Thanksgiving starch. It definitely wouldn’t replace potatoes on your table, if that is what you are looking for. But it deserves some attention and consideration. A great balance of sweet, tangy, and savory is achieved with all of the different flavors. It even tastes great doused in gravy!

Enjoy!

Fall Vegetable Bake (Serves 6-8)

Fall Vegetable Bake

3 cups cubed peeled turnips (about 1 ¼ pounds)
3 cups cubed peeled sweet potatoes (about 1 ¼ pounds)
2 ½ cups cubed peeled Granny Smith apples (about 1 ½ pounds)
1 cup dried cranberries
½ cup packed dark brown sugar
Juice of 1 orange
zest of 1 orange

1. Preheat oven to 350. Lightly coat a 9×13 baking dish with cooking spray.

2. Combine all the ingredients, tossing to coat all the produce. Spread evenly in baking dish.

3. Bake for 1 ½ hours, stirring after 45 minutes, or until desired tenderness.

Nutritional Information (Amount per serving):

Calories: 219
Protein: 2 g
Fat: less than 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 56 g
Fiber: 5 g
Sodium: 74 mg

Recipe Notes: I actually didn’t LOVE this dish the first time I made it. I liked it better as leftovers, especially if eaten with some gravy. It sounds odd putting gravy on this mix, but it worked. Promise!

Source: slightly adapted from Cooking Light

Low Iodine: shouldn’t need any adjustment, if you are allowed brown sugar. I found mixed answers on this. You could try subbing honey instead.

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Apple or Pear Crisp

Most of us have a dish that says “home”. In my family, apple pie or apple crisp would definitely fall into that classification. I can’t think of many family gatherings where my mom didn’t make one of those, especially the apple crisp.

This version is “healthified” a bit, but doesn’t taste that way. This dish works very well with apples or pears, depending on your flavor preference. It’s the perfect fall treat.

Enjoy!

Apple or Pear Crisp (Serves 6-8)

Apple or Pear Crisp

4 cups of peeled, sliced apples or pears
⅔ cup white whole wheat flour
2 cups old-fashioned oats
⅔ cup packed brown sugar
¼ teaspoon salt
2 teaspoons ground cinnamon
½ cup unsalted butter, melted

1. Preheat oven to 375.

2. Place fruit in a shallow 2 quart (or larger) baking dish.

3. Combine flour, oats, brown sugar, salt, and cinnamon. Add melted butter, mixing until crumbly. Sprinkle over fruit.

4. Bake for 30-60 minutes, until fruit is tender.

Nutritional Information (Amount per serving):

Calories: 286
Protein: 4 g
Fat: 13 g
Saturated Fat: 7 g
Cholesterol: 31 mg
Carbohydrates: 40 g
Fiber: 4 g
Sodium: 79 mg

Recipe Notes: I would highly recommend slicing your apples thinner than the fruit pictured above. I just used the general apple slicer, but that wasn’t thin enough to cook very quickly.

Source: Adapted from a family recipe

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Apple Cake

Today, my daughter and I enjoyed going to the zoo with family. We had a delightful time in the cool fall weather. At lunch, my sister-in-law and I had a discussion about different varieties of apples and how delicious apples are in the fall. Fall is my favorite season, partly for the flavors, partly for the weather, and partly because it is my birthday.

For all of those reasons, you should make some apple cake. This was really delicious, even though it is made with whole grains. The streusel is lighter than most cakes, but still enough that you know it is there. While it is sweet enough to be a regular dessert, it is also tame enough to serve as a breakfast or brunch item. And get your kids involved. My daughter loved helping me make this treat, and even snacked on the leftover apple pieces. Multiple wins right there!

Also, if you are looking for some other apple recipes or information about the health benefits of apples, check out http://www.well-beingsecrets.com/apples-health-benefits/

Apple Cake (Serves 8-10)

Apple Cake

⅔ cup packed dark brown sugar
⅔ cup nonfat buttermilk
⅓ cup canola oil
1 teaspoon vanilla extract
1 cup whole wheat flour
⅔ cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
½ teaspoon salt
⅛ teaspoon ground ginger
⅛ teaspoon ground nutmeg
⅛ teaspoon ground cloves
2 cups finely chopped apple (about 2 apples)
3 tablespoons oats
2 tablespoons chopped walnuts
1 tablespoon dark brown sugar
1 ½ tablespoons frozen unsalted butter, grated
pinch of salt

1. Preheat oven to 350. Lightly spray a 9-inch springform pan with cooking spray.

2. Mix ⅔ cup brown sugar, buttermilk, oil, vanilla, and eggs on medium speed of a mixer until well combined. Add flours, baking powder, baking soda, cinnamon, ½ teaspoon salt, ginger, nutmeg, and cloves to bowl. Mix on low speed until just combined. Scrape bowl. Stir in apple by hand. Pour into prepared pan, spreading evenly throughout pan.

3. In a small ziplock bag, combine oats, walnuts, 1 tablespoon brown sugar, butter, and pinch of salt. Lightly knead with fingers to combine. Sprinkle evenly over batter.

4. Bake cake for 45 minutes or until a toothpick inserted in center comes out with a few crumbs clinging. Cool in pan about 10 minutes on wire rack. Remove sides of pan. Serve warm or let cool completely.

Nutritional Information (Amount per serving);

Calories: 260
Protein: 4 g
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Carbohydrates: 39 g
Fiber: 2 g
Sodium: 280 mg

Recipe Notes: I have been using dark brown sugar lately, and I love the extra intense flavor it provides. Light brown sugar would also work. I never buy buttermilk. I just left out about 1 tablespoon of milk and added lemon juice (vinegar works too). I have been struggling to find the white whole wheat flour I usually use since my move, so I used stone ground whole wheat flour (red wheat). If using white whole wheat flour, you could use all whole wheat rather than adding some all-purpose flour. The recipe suggested gala or honey crisp apples. While those are delicious this time of year, I don’t usually bake with them. I used granny smith, which was good but did have a bit of a sour aftertaste on a few bites. Next time, I’ll do one granny smith and one golden delicious. Use your favorite variety. The recipe also said to shred the apple. I tried and ended up with a mess of juice and a little bit of pulp on my counter. Chopped small worked really well, and I liked the texture.

Source: adapted from Cooking Light

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Whole Wheat Apple Muffins

Did you make a resolution to eat breakfast this year? Or to eat a healthier breakfast? I can easily get in a rut with breakfast. We often eat oatmeal about five days a week. For variety, I usually throw in pancakes or waffles. But I am trying to find other options that liven up our morning routine but also are healthy.

Enter smoothies. I like smoothies, but I hate the idea of drinking all of my calories. Also, I don’t find them filling for a long time. My solution: muffins. These muffins hit the spot. They were filling, tasty, and the perfect side for a cold, slushy smoothie.

Enjoy!

Whole Wheat Apple Muffins (Makes about 18 muffins)

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½ cup unsalted butter, room temperature
½ cup granulated sugar
¼ cup brown sugar
1 egg
1 cup lowfat buttermilk
2 cups white whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
1 tablespoon cinnamon
2 large apples, peeled, cored, and diced
1 tablespoon brown sugar

1. Preheat oven to 450. Grease or line muffin cups with paper liners.

2. Cream together butter, sugar, and ¼ cup brown sugar until fluffy. Mix in egg, scraping side of bowl to incorporate well. Gently mix in buttermilk, stopping before mixture begins to curdle.

3. Gently mix in flour, baking powder, soda, salt, and cinnamon. Mix just until combined. Fold in apples.

4. Divide evenly into muffin cups. Sprinkle the tops with remaining brown sugar.

5. Bake for 10 minutes. Then turn oven down to 400 and bake 5-10 minutes more, until a toothpick inserted in the center comes out clean. Cool in pan for 5 minutes, then invert onto a wire rack to cool completely.

Nutritional Information (Amount per muffin):

Calories: 148
Protein: 3 g
Fat: 5 g
Saturated Fat: 3.5 g
Cholesterol: 24 mg
Carbohydrates: 23 g
Fiber: 2 g
Sodium: 134 mg

Recipe notes: It isn’t the end of the world if the mixture curdles a little after you add the buttermilk. Mine did. You can cut the apples to the size of chunks you prefer in your muffin. I was lazy and kept mine a little on the big side. I liked it, but it did mean large areas of muffin without any apple.

Source: slightly adapted from smitten kitchen

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Apple Pancakes

Happy Pancake Day!  I had never heard of Fat Tuesday being called Pancake Day until I went to England on my study abroad.  Not being Catholic, I had never celebrated Fat Tuesday before, but Pancake Day was a holiday I could definitely get behind.  I’ve tried to observe it ever since then.  However, I like to try special pancakes, rather than just plain.

This year, I had some leftover apples in my fridge, so whole wheat apple pancakes seemed the logical choice.  They were a big hit, especially for my fruit and pancake-loving little girl.

Apple Pancake (makes about 14 pancakes)

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1 egg
1/4 cup unsweetened applesauce
1 1/2 cups skim milk
1 teaspoon vanilla extract
2 cups white whole wheat flour
1 tablespoon granulated sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 teaspoon baking powder
1/2 teaspoon salt
3 medium apples, peeled and coarsely grated

1. Mix the egg, applesauce, milk, and vanilla in a small bowl.

2. Whisk together dry ingredients (flour through salt).

3. Mix wet and dry ingredients until just combined. Gently stir in grated apples. (As with all pancakes, don’t overmix or you’ll have tough pancakes).

4. Heat griddle over medium heat. (If using an electric griddle, heat to 350). Lightly coat griddle with cooking spray. Drop batter (about 1/3 cup per pancake) on griddle. Make sure the batter isn’t puddled too thick – you may need to spread it out a bit. Cook until lightly browned on the bottom. Flip and cook about 3 minutes more, or until the other side is browned and pancake is cooked through. Serve immediately or keep warm in oven until ready to serve.

Nutritional Information (Amount for 3 pancakes)

Calories: 287
Protein: 11 g
Fat: 2.6 g
Saturated Fat: less than 1 g
Cholesterol: 41 mg
Carbohydrates: 59 g
Fiber: 7 g
Sodium: 404 mg

Recipe notes: The original recipe called for two eggs and no applesauce. I only had 1 eggs, and applesauce is a good substitute for eggs in some recipes. Also, I thought it would add even more apple flavor. I used all wheat flour, but that is because I had white whole wheat flour. They were a bit more dense than regular pancakes. They would be lighter with all-purpose flour, but they would also have less fiber. I cut down the sugar a lot compared to the original recipe. I think the applesauce and apples made it plenty sweet. Also, you eat pancakes with syrup, so they don’t need to be overly sweet themselves. I used two granny smith and one jazz apple. Any apples would likely work, although the original recipe did suggest using at least some tart apples.

Source: adapted from smittenkitchen.com

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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