Fall begins to usher in cooler temperatures and comfort foods synonymous with the season.

Fall foods provide many nutrients and can offer a diverse menu for your seasonal dinners. Here are a two fall favorites along with tasty recipes to try!

Apples

Sweet or tart, apples are satisfying eaten raw or baked into a warm delicious dish. Apples are chocked full of antioxidants such as flavonoids and contain vitamins C and E. Apples contain about four grams of dietary fiber per serving, with most fiber found in the skin.

Fresh Apple Cake

Ingredients:

¾ cup granulated Stevia or Splenda

¾ cup packed brown sugar

I cup light buttermilk

½ cup canola oil

2 teaspoons vanilla

4 egg whites

1 ½ cups all-purpose flour

1 ½ cups whole-wheat flour

1 teaspoon baking soda

3 cups finely chopped unpeeled apples

1 cup chopped walnuts

Directions:

1. Heat oven to 350°F. Spray bottom only of 13x9-inch pan with cooking spray.

2. In large bowl, beat sugars, buttermilk, oil, vanilla and eggs on low speed until blended. Add all remaining ingredients except apples and walnuts; beat on low until blended. Stir in apples and walnuts. Spread batter in pan.

3. Bake 40 to 45 minutes.

Sweet Potatoes

This vegetable is loaded with Vitamin A, Iron, Vitamin B-6, Potassium and dietary fiber and is perfect for a fall dinner side dish. Baked sweet potatoes maintain more nutrients than boiled so chop a few sweet potatoes, coat with olive oil and season with cinnamon or add to your favorite recipe for a nutritious dish.

Sweet Potato and Graham Morning Muffins

Ingredients:

1 1/2 cups whole wheat flour

1 cup graham cracker crumbs, divided

1/2 cup of sugar

6 ounces of plain non-fat yogurt

2 eggs

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1 tablespoon honey

1 sweet potato, peeled and grated

3 tablespoons of butter, at room temperature

Directions:

1. Preheat oven to 375; place cupcake papers in muffin tin and set aside.

2. In a large bowl, whisk flour 3/4 crumbs, baking powder, baking soda, sugar and salt.

3. Pour in sweet potato and mix until coated.

4. In another bowl, whisk together butter and yogurt. Whisk in eggs, one at a time then add honey.

5. Mix in the sweet potato ingredients and fold together until combined.

6. Spoon batter into muffin papers. Sprinkle with remaining crumbs.

7. Bake for about 25-30 minutes.

Carey Stites is a certified personal trainer, group fitness instructor and a Registered Dietitian with a master’s degree in nutrition. Carey is currently the Registered Dietitian working with Wellstone in Harker Heights. Contact her at carey.stites@smchh.org.

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