October 9, 2013
For us, fall means comfort foods made with in-season items that are sure to satisfy, and nothing spells fall more than apples, potatoes and turkey. Here are our healthy, lightened-up, yet guaranteed to “hit-the-spot” recipes for three of our favorite fall-inspired dishes.
Both healthy and delish, this apple butter can be spread onto warm toast or pancakes, swirled into vanilla yogurt or oatmeal, or even used as a condiment on a fresh cut turkey breast sandwich. It truly is the item that goes well with just about everything!
Serving size: 1 oz. (2 Tbsp.)
- 10 medium-sized apples, cored and sliced, not peeled (we like Fuji or Gala)
- ¼ cup water
- ¼ cup apple cider vinegar
- 2 cups of unsweetened apple juice (or about 5 apples juiced)
- 1 teaspoon lemon juice
- 1 Tbsp. cinnamon (We often add 1½ Tbsp. of cinnamon, because we really love that cinnamon kick—plus cinnamon has blood sugar benefits!)
- ¼ tsp. pure vanilla extract
- ¼ tsp. ground cloves (optional)
- ¼ tsp. ground nutmeg (optional)
- ¼ tsp. ground ginger (optional)
1. Place apples into a large crock-pot or slow cooker.
2. Pour water, apple cider vinegar and lemon juice over the apples. Add apple juice and spices. Using a large spoon, stir the ingredients together.
3. Cover pot and let it cook on low for 15 hours. You can set the slow cooker on high for as little as four hours, but you will need to stir several times so that the apples don’t stick to the bottom. The apples should be soft enough to be mashed up with a spoon.
4. Turn the crock-pot off and let the apples cool for about 30 minutes.
5. Transfer the mixture into a blender and blend until completely smooth or until desired thickness.
6. Allow the apple butter to cool completely before transferring to containers, where it can be stored up to three weeks in the refrigerator.
This recipe makes approximately 8 cups. We love to freeze some of it and give some of it away—it makes a great gift!
Nutrition Facts Per 2 Tbsp. Serving: Calories 51; Carbohydrates 13 g; Protein 0 g; Fiber 2 g; Sugar 10 g; Sodium 2 mg
For an extra seasonal bonus: Try mixing 1 to 2 tablespoons of apple butter with 1 to 2 tablespoons of canned pumpkin and stir in oatmeal or yogurt. If you have more of a sweet tooth, you may want to swirl a teaspoon of brown sugar in the apple and pumpkin mixture before adding to oatmeal or yogurt.
- 2 small red-skinned potatoes [1-inch diameter each, approximately 3 ounces total])
- 2 Tbsp. low-sodium chicken broth
- Butter spray (optional)
- 1 tsp. grated parmesan
- Bring a saucepan of water to a boil.
- Add potatoes, leaving skin intact, and cook until tender, but still firm (about 10 minutes). Drain, and place in a large bowl.
- Combine potatoes with chicken broth. Mash together until smooth and creamy.
- Spray butter spray, if using, and sprinkle grated Parmesan, if desired.
We love preparing it with this extra step for even more flavor: After transferring the cooked, tender potatoes to a large bowl, immediately add a chopped clove of garlic (or garlic powder), a sprinkle of dried oregano and a teaspoon of grated Romano cheese.
Nutrition Facts Per Serving: Calories 130; Total Fat 0.7 g; Saturated Fat 0 g; Carbohydrates 27 g; Protein 4 g; Fiber 2.5 g; Sodium 35 g
Serving size: ¼ lb. turkey and 2 tablespoons sauce
- 1 lb. turkey breast tenderloin slices, all visible fat removed
- ½ cup low-sodium chicken broth
- 1 Tbsp. cornstarch
- 1/8 tsp. salt
- 1/8 tsp. black pepper
- Vegetable oil spray (or vegetable oil in a spray container)
- 2 Tbsp. balsamic vinegar
- 1 tsp. snipped fresh rosemary or ¼ tsp. dried rosemary, crushed
- 10 oz. chanterelle or button mushrooms, cleaned, trimmed and sliced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- ¼ cup chopped shallots or onion
- Fresh rosemary (optional)
The Nutrition TwinsContributor
Tammy Lakatos Shames and Elysse (“Lyssie”) Lakatos, The Nutrition Twins®, share a passion to teach people how to eat healthfully and exercise so they'll have energy to live happy lives. The twins have been featured as nutrition experts on Good Morning America, Discovery Health, Fox News, NBC, Bravo, CBS, The Learning Channel, FitTV, Oxygen Network, and Fox & Friends. They co-wrote The Nutrition Twins Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy and Beauty, The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop A Size & Get Healthier with Simple Low Sodium Swaps. The twins are both ACE Certified Personal Trainers, and members of the American Dietetic Association and several Dietetic Practice Groups.