Three Tips to Fall into Healthy Eating
Cabana days are now numbered and the fall season is fast approaching. Fall often means busy school schedules, long days, and perhaps a fresh start to a new YOU. However, for many fall season also means pumpkin pie, apple cider, and many other tempting treats! Don’t let an active fall schedule and seasonal goodies prevent you from upholding a healthy eating plan. Pair these fall recipes or tips with your active lifestyle to provide energy that will help carry you through the day.
Fruits and Veggies: Mix it Up!
These muffins can save time in the mornings, while providing you with energy to fuel your day. The recipe is easy enough to prepare ahead of time. Then, simply toss them in the freezer and defrost as needed through out the week. The whole wheat flour and oat bran will give your body a healthy handful of vitamins, minerals, fiber, and antioxidants and will also serve as a good source of carbohydrates (carbohydrates are your brain’s main fuel source!)
Yields 12 muffins
Preparation time: 20 minutes
Baking time: 25 to 30 minutes
1 1/2 cups whole wheat flour
1/2 cup oat bran
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
3/4 cup plain nonfat greek yogurt
3/4 cup brown sugar, packed
1/2 teaspoon pure vanilla extract (optional)
1 cup grated zucchini
1 cup peeled, cored, and chopped apple
Preheat the oven to 350°. Lightly oil the muffin tin. Place a paper liner in each cup.
In a bowl, sift together the flour, oat bran, baking powder, baking soda, cinnamon, and salt. Stir to mix evenly.
In a separate bowl, beat the eggs until pale yellow. Add the yogurt, brown sugar, and the vanilla, if using, and beat until thoroughly mixed. With a rubber spatula, fold in the zucchini and apples. Stir the wet ingredients into the dry ingredients until just blended.
Spoon about 1/3 cup of batter into each muffin cup. Bake for 15 minutes, rotate the muffin tin in the oven to ensure even baking, and continue to bake for another 10 to 15 minutes. When a paring knife inserted into a muffin comes out clean, the muffins are done.
Remove the muffins from the tin and place on a wire rack. Serve hot, warm, or at room temperature. Allow to cool completely before storing in a sealed container.
Read more: Apple Zucchini Muffins via Garden Guides. Recipe excerpted from: Moosewood Restaurant New Classics by The Moosewood Collective. Per 2.75-ounce serving: 140 calories, 4 g protein, 1.5 g fat, 30 g carbohydrates, 0.5 g saturated fatty acids, 45 mg cholesterol, 165 mg sodium, 1.5 g total dietary fiber
EatingWell.com’s contributing editor, Carolyn Malcoun, shares some tips to enjoy the fall season in her article, “What’s Fresh: Fall’s 3 best vegetables to keep in your kitchen.” Malcoun challenges her readers to pick one new vegetable each week. To help her readers get started, she shares the health benefits of her personal fall favorites: squash, broccoli, and cabbage.
BBB: Best Bars for the Busy
When our schedules are busy it can be tough to squeeze in time to pack a nutritious lunch or mid-afternoon snack. Shape Magazine highlights the best and worst nutrition bars to help give you that extra boost of energy to get you through the day. When whole foods and the time to prepare a meal or snack aren’t on the schedule, be prepared by knowing which bar is right for you.
Feel free to share in the comments below tips and ideas to keep your friends and colleagues on task with their healthy eating plan!