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Fall Foods to Be Thankful for

The 'Recipe Doctor' lightens up cool-weather favorites

Fall Foods Members Are Thankful For continued...

These are among the autumnal goodies that our members said they're thankful for:

  • Apples, cider, and applesauce
  • Biscuits
  • Butternut squash
  • Casseroles
  • Chili
  • Cranberries
  • Potato pancakes
  • Pot roast
  • Root vegetables
  • Stews
  • Sweet potatoes and sweet potato dishes
  • Roast turkey
  • Stuffing
  • Mashed potatoes and gravy
  • Pumpkin pie
  • The whole Thanksgiving day dinner

No matter what fall foods you hold close to your heart, you can enjoy them as part of a healthy eating plan. Many recipes can be lightened up A LOT in terms of fat, sugar, and calories. And, of course, all should be eaten only when you are truly hungry, and in sensible serving sizes.

To show you how easy it is to lighten up your cold-weather favorites, here are a few fun fall recipes.

Easy French Apple Tart

Journal: as 1 "small muffin, coffee cake, biscuit, Danish" + 1 portion fresh fruit OR
1 "medium dessert" + 1 portion fresh fruit

Apple tart:
6 cups thinly sliced tart apples
1 1/4 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup Splenda Sugar Blend for Baking
3/4 cup fat-free half-and-half or whole milk
1/2 cup Reduced-Fat Bisquick
1 large egg
1/4 cup egg substitute
2 tablespoons canola oil

Crumb topping:
1 cup Reduced-Fat Bisquick
1/2 cup chopped walnuts or pecans
1/4 cup brown sugar, firmly packed
3 tablespoons less-fat margarine (with 8 grams of fat per tablespoon)

  • Preheat oven to 325 degrees. Coat a foil-lined springform pan with canola cooking spray, or coat a 9-inch, deep-dish pie pan with canola cooking spray.
  • Add apple slices, cinnamon, and nutmeg to a large bowl and toss to blend. Pour apple mixture into prepared baking dish, arranging apple slices so they lay as flat as possible over each other.
  • In mixing bowl, beat sugar blend, milk, 1/2 cup biscuit mix, egg, egg substitute, and canola oil together on medium speed until smooth. Pour batter over apples.
  • Add remaining ingredients (1 cup biscuit mix, walnuts, brown sugar, and less-fat margarine) to a 4-cup measure and mix with fork until crumbly. Sprinkle crumb mixture over the top of tart. Bake for 55-60 minutes, until knife inserted in the center comes out clean. Serve hot or cold.

Yield: 10 servings

Per serving: 255 calories, 6 g protein, 38 g carbohydrate, 9 g fat, 0.9 g saturated fat, 22 mg cholesterol, 2 g fiber, 55 mg sodium. Calories from fat: 32%.

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