Applesauce Spice Cupcakes

            Hello fall and fall birthdays!  This past weekend we celebrated my mom's birthday as well as my husband's mom, aunt and brother's birthdays. We are so lucky to have family close by, and to be able to celebrate together. For dessert I came up with a fall-inspired birthday cupcake, with my own healthy twist of course!
            My inspiration for the dessert was apples. There is nothing like the taste of a juicy crisp apple at this time of year. My mouth is watering already! Apples not only help keep the doctor away, but are full of fiber, vitamins and minerals. One of my favorite ways to enjoy apples is in applesauce. Applesauce also makes a great fat substitute in baking. By replacing some of the fat with applesauce not only do you cut down the calories but add moisture to your baked good.

Below is my homemade applesauce recipe ....

APPLESAUCE

Ingredients

• 6 apples
• 2 cups of cider, or water
• 1 tsp cinnamon

Directions

1. Wash apples then cut apples into quarters (you do not need to peel or core apples).

2. Add cut apples and liquid into a large pot. Boil apples on medium high for 15 minutes or until soft.

3. Once apples are completely cooked let cool.

4. Add apple mixture to a colander and mash apples to remove skins and apple cores.

5. Add cinnamon to applesauce and stir to combine.

         I decided to use my homemade applesauce to make applesauce spice cupcakes. If you don't have the time or apples to make applesauce, store bought no sugar added applesauce works just as well!

Applesauce Spice Cupcakes

 with Maple Cinnamon Frosting

Makes: 12 cupcakes

Cupcake Ingredients

• 1/2 cup brown sugar
• 1/3 cup butter, softened
• 1 egg
• 1/4 cup maple syrup
• 1 cup applesauce, no sugar added or homemade applesauce (see above)
• 1 1/4 cup all-purpose flour
• 1 tsp cinnamon
• 1 tsp baking soda
• 1/4 tsp salt

Frosting Ingredients

• 2 ounces unsalted butter
• 2 ounces low fat cream cheese
• 1 cups powdered sugar
• 1/2 tsp vanilla extract
• 2 tsp maple syrup
• 1/2 tsp cinnamon

Directions
1. Pre-heat oven to 350 degrees.
2. In a standing mixer cream brown sugar and butter until combined.
3. Add in egg, maple syrup, applesauce and mix until combined.
4. Fold in flour, cinnamon, baking powder, salt.
5. Distribute mixture evenly into a 12 cup muffin tin.
6. Bake for 20 minutes, or until an inserted toothpick comes out clean.
7. While the cupcakes are baking put together the frosting. In a large bowel beat butter and cream cheese together until creamy. Then slowly add in powdered sugar. Once combined mix in cinnamon and maple syrup.
9. Once cupcakes completely cool, spread on frosting with a knife.

Suggestion: These cupcakes are also great as muffins (minus the frosting)!

Farm to Table: Black Bean Butternut Squash Chili

          Last week I attended a Farm to Table event at Green Meadow Farm in Hamilton, Mass., put together by the Northeast Mass Dietetics Association for dietitians in the area. During the event we got to enjoy local foods prepared by the farm's own chef and listen to a fellow dietitian and local food enthusiast, Nicole Cormier, talk about ways to incorporate sustainable eating into our practice as dietitians. I have always had an interest in eating locally because of the benefit to our environment, as well as the improved nutrient quality and taste of our food. What I didn't realize was how much of an impact it can have on improving lifestyle habits and health.

Here are some simple ways you can enjoy locally grown foods...

- Shop at a local farmers market
-Take part in a local CSA (Community Supported Agriculture)
-Visit a local farm and pick your own fruits and vegetables
- Start your own vegetable or herb garden
-Plan a meal knowing where all your foods come from


            My recipe for Black Bean Butternut Squash Chili is perfect for this post because all of the produce can be found at a farmers market this time of year! I made it for my husband and brother in law, and they loved it! I'd call that a success!

Black Bean Butternut Squash Chili

Time: 1 hours 30 minutes
Servings: 4

Ingredients 2 Tbsp Olive Oil 1 small Butternut Squash ( ~1.5 pounds), peeled and chopped 1 medium Onion, diced 3 Garlic Cloves, minced 1 Red Pepper, diced 1 Green Pepper, diced 2 (14.5 oz) cans low sodium Black Beans 16 ounces low sodium diced tomatoes , diced 2-3 cups low sodium Vegetable Broth 1 Tbsp Chili Powder ½ tsp Cinnamon 1/3 tsp Allspice 1 tsp Cumin 3 cups raw kale Salt/pepper to taste Directions 1. In a large pot sauté all vegetables (onions, garlic, peppers, butternut squash) in 2 tablespoons of olive oil over medium high heat for 5 minutes or until the onions are translucent. Make sure to stir vegetables each minute for even cooking. 2. Once onions translucent turn down heat to medium low. 3. Add remaining spices, diced tomatoes, and vegetable broth, cover and cook for 1 hour. 4. Once the butternut squash is tender add in the kale and cook for about 2-3 minutes until all the kale is wilted. 5. Once the chili is complete top with your favorite ingredients (cheese, Greek yogurt, avocado, cilantro, hot sauce etc.)

Fall Favorite: Pumpkin!

Canned and fresh pumpkin are a staple in my kitchen at this time of year.
Pumpkin not only adds great nutrition and flavor to baked goods but can be
used in many savory dishes. Pumpkin is a nutrient dense, low calorie
food. One serving (~ ½ cup) only contains 25 calories and is a great
source of Vitamin A, antioxidants, B Vitamins, and minerals copper,
potassium, phosphorus and calcium.

Add Pumpkin to:

• Soups
• Mac & Cheese
• Oatmeal
• Yogurt
• Risotto
• Ravioli
• Hummus
• Savory dips
• Baked goods (cookies, cakes, pies, muffins etc.)
• Pancakes

Check out some of my favorite pumpkin recipes!...

Creamy Pumpkin Leek Soup

Ingredients

• 1, 3 pound Sugar Pumpkin-peeled, seeded, and cut into 1-inch pieces
• 5 Tablespoons Olive Oil
• 4 Leeks (white and light green parts only), chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 to 5 cups low sodium chicken broth
• plain greek yogurt, croutons, and paprika, for serving

Directions
1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpkin with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.
2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes.
3. In a blender, working in batches, puree the soup until smooth,adjusting the consistency with the remaining broth as necessary. Top the soup with the sour cream, or plain yogurt and croutons and sprinkle with paprika, if desired.

Pumpkin Pie Parfait

Ingredients

• 1/3 cup oatmeal
• 1/3 cup milk
• 1/3 cup canned pumpkin puree
• 6 oz.  fat-free vanilla Greek yogurt
• 1/2 apple or ½ banana
• 2 teaspoons brown sugar
• dash of Cinnamon/ Nutmeg

Directions
1. In a microwave safe bowl combine 1/3 cup oatmeal, 1/3 cup milk, 1 tsp brown sugar, and sprinkle of cinnamon and nutmeg to taste. Mix and microwave for 1 minute. Stir and set aside.
2. In a mixing bowl combine 1/3 cup pumpkin puree, 1 tsp of brown sugar and sprinkle of cinnamon.  Mix.
3. In serving cup for bowl. Use half oatmeal mixture as the bottom layer. Then layer half of the pumpkin puree mixture, then half of the greek yogurt. Sprinkle with cinnamon and ½ of the chopped apple. Repeat layers as desired.

Pumpkin Chocolate Chip Cookies

Ingredients:

• 1/2 cup (1 stick) unsalted butter
• 1/4 cup light brown sugar
• 1/2 cup granulated sugar
• 1 teaspoon vanilla extract
• 6 Tablespoons pumpkin puree
• 1 and 1/2 cups all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 and 1/2 teaspoons ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon allspice
• 1/2 cup semi-sweet chocolate chips

Directions:

1. In a medium bowl, whisk the melted butter, brown sugar, and granulated sugar together until no brown sugar lumps remain. Whisk in the vanilla and pumpkin until smooth. Set aside.

2. In a large bowl, toss together the flour, salt, baking powder, baking soda, cinnamon, nutmeg, and cloves. Pour the wet ingredients into the dry ingredients and mix together with a large spoon or rubber spatula.  Fold in semi-sweet chocolate chips. They may not stick to the dough because of the melted butter, but do your best to have them evenly dispersed among the dough. Cover the dough and chill for 30 minutes, or up to 3 days. Chilling is mandatory.

3. Take the dough out of the refrigerator. Preheat the oven to 350F degrees. Line two large baking sheets with parchment paper.

4. Roll the dough into balls, about 2 Tablespoons of dough each. Slightly flatten the dough balls. Bake the cookies for 8-10 minutes. The cookies will look very soft and under baked. Keeping them in the oven for longer may dry them out.  

5. Allow the cookies to cool for at least 10 minutes on the cookie sheets before transferring to a wire rack.  The longer the cookies cool, the chewier they will be. 

Apples to Apples

Apple picking is one of my favorite things to do in the fall. There is just nothing like an apple just off the tree!  This year, with my husband and some friends, I spent a gorgeous fall afternoon at a local apple orchard picking apples, eating apples and enjoying some delicious apple cider donuts.

The following day was rainy but perfect for spending in the kitchen, cooking up some of our favorite apple dishes. I decided on two of our favorites: apple crisp and applesauce. I made a few changes to the basic recipes for a healthy, fun twist! 

Applesauce

Only 3 ingredients.. apples, apple cider or water, and cinnamon! The apples themselves are sweet enough, no sugar needed!

Boil apples with apple cider/water for 15 minutes until soft!

  Keeping the skins on during cooking adds color, and nutrients to the applesauce! I used a colander to mash the apples and remove the apple skins and cores after cooking.  If you don't have a colander remove the cores and skins before cooking  and then mash the apples with a potato masher or food processor. 

Once the applesauce is made, add cinnamon for added flavor. Homemade applesauce keeps 1-2 weeks in the refrigerator, or can be frozen to enjoy later.

Applesauce Recipe

Ingredients 6 apples 2 cups of cider, or water 1 tsp cinnamon Directions 1. Wash apples then cut apples into quarters (you do not need to peel or core apples). 2. Add cut apples and liquid to large pot. Boil apples on medium high for 15 minutes or until soft. 3. Once apples completely cooked let cool. 4. Add apple mixture to colander and mash apples to remove skins and apple cores. 5. Add cinnamon to applesauce and stir to combine.

APPLE CRISP

For the apple mixture, first cut 4 apples into slices. For added color, flavor and fiber, keep the skins on the apples! Then toss the apple slices with lemon juice, or orange juice, and sugar. As for the topping, mix together oats, flour, brown sugar, melted butter and cinnamon.

Cover the apple slices with the oatmeal mixture. Place the apple crisp in a preheated oven at 350 degrees for 45 minutes, or until apples are soft.

Let apple crisp cool slightly, then serve with a scoop of  light vanilla ice cream or frozen yogurt!

 

APPLE CRISP RECIPE

Ingredients

• 4 medium apples
• 1 Tbsp Sugar
• 1 Tbso lemon juice or orange juice
• 2/3 cup rolled oats
• 1/3 cup all purpose flour
• 2 Tbsp brown sugar
• 2 Tbsp melted butter
• 1 tsp cinnamon
• 1/4 tsp salt

Directions:

1. Preheat oven to 350 degrees

2. Mix apples with sugar and lemon juice then place apple mixture evenly on bottom of 11x7 baking dish sprayed with cooking spray

3. For the topping in a medium size bowl mix together the remaining ingredients and stir to combine. Top apples with evenly with oat mixture.

4. Bake crisp for 45 minutes

5. Top with light vanilla ice cream or frozen yogurt