Tag Archives: fruit

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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Watermelon Agua Fresca

I haven’t posted many drinks on this blog. Since I don’t drink any alcohol, special drinks are not all that exciting to me. They just become extra calories that I’d rather eat in dessert, to be honest. But hot weather combined with pregnancy has made me REALLY thirsty lately, and I can only drink so much water.

I also don’t think I have ever seen a drink called “agua fresca” in Mexico. I remember a conversation I overheard with a Mexican who seemed very confused by the idea. I mean, it translates to “fresh water”. But google will provide you with lots of recipes to try.

I really enjoyed this version. I think the basic formula works for just about any fruit. Depending on the fruit, you would need to add more or less water. Watermelon has a lot of water in it, hence the name. A more substantial fruit, like peaches or strawberries, for example, might need more water to thin it down. Have fun and enjoy!

Watermelon Agua Fresca (Serves 3-6)

Watermelon Agua Fresca

6 cups watermelon cubes
2 tablespoons – ¼ cup granulated sugar
about 2 cups water
2 tablespoons lime juice (optional)

1. Combine ingredients in a blender. Blend until smooth. Taste, adding more sugar or water as needed.

2. Optional step: strain drink over fine mesh strainer.

3. Chill until ready to serve.

Nutritional Information (Amount per serving):

Calories: 126
Protein: 2 g
Fat: less than 1 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 32 g
Fiber: 1 g
Sodium: 5 mg

Recipe Notes: I didn’t strain mine, as you can see by the pulpy layer in the photo. Just stirring it with a spoon combined it all. I didn’t mind that texture, but feel free to strain it if it bugs you. The amount of sugar will depend on the ripeness/sweetness of your fruit. Feel free to mix up the other flavorings. I’ve seen basil and mint suggested online. And as I said above, mix it up on the fruit. I’ve had cantaloupe, which is delicious. But strawberry, peach, and mango would also be delicious.

Source: Adapted from sources online.

Low-iodine adjustment: none needed. Enjoy!

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All about Snacks

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My life seems to be filled with the word snack lately. My little one recently added that word to her vocabulary and requests a snack anytime she isn’t getting her way. Every other blog post I read is about preparing after school snacks for kids. Recipes for snack type foods are popping up everywhere with the resurgence of football season.

But snacks aren’t just for kids or for munching your way through a lazy day on the couch. Snacks can be healthy contributions to your diet. Eating a snack when you are hungry between meals can prevent overeating at your next meal. Snacks can provide a boost of energy in a slow part of your day. Snack time can be a great time to get more servings of fruits and vegetables. You just need to keep a few things in mind.

-A snack should be about 200 calories or less. As you will see in the examples below, that isn’t a lot.

-You shouldn’t be adding calories to your total daily intake with snacks. If you eat a snack between lunch and dinner, you need to eat less than you normally would at dinner.

-Snacks ideally include fiber and protein. Both of these nutrients can help you feel full longer, increasing the benefit of snacking between meals.

-There is no hard and fast rule of when or when not to eat a snack, but I would suggest not eating a snack within one to two hours of a larger meal. Eating that close to a meal will either lead you to eat without listening to your body as your satiety cues will be suppressed or lead you to skip a meal and graze on less healthy items later.

Here are a few snack ideas to get you going:

– 1 peanut butter banana oatmeal bar
– 1 container of nonfat Greek yogurt with ½ cup of berries
– 1 medium apple and 1 string cheese
– ⅓ cup hummus with 1 cup of carrots or celery
– Trail mix made with a mixture of dried fruit and nuts. Most single serving packs available are under 200 calories, but you could also make your own using about 2 tablespoons each of almonds and raisins.
– ½ sandwich on whole wheat bread with 1 ounce of turkey, ½ ounce of cheese, lettuce, and tomato
– 1 medium banana with a tablespoon of peanut butter

Hope that helps and happy snacking!

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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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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