Healthier Options for Apple Crisp & Squash Soup

CHICOPEE, Mass. (Mass Appeal)  Fall favorites are delicious, but all too often caked in fats and sugars.  Dr. Laura Christoph, Professor of Nutrition gave us healthier options for our favorite fall foods.

 

Apple Crisp

  • 6 apples – peeled, cored, and sliced (high in vitamins A and C) sub whole apples
  • 2 tablespoons white sugar (added sugar) sub unrefined coconut sugar
  • 1/2 teaspoon ground cinnamon (antiinflammatory)
  • 1 cup brown sugar (added sugar) sub apple butter
  • Tbsp. butter (solid fat) sub coconut oil
  • 3/4 cup old-fashioned oats (high in fiber)
  • 3/4 cup all-purpose flour (refined flour) sub ½ gf whole grain flour, ½ almond flour
  • 1 teaspoon ground cinnamon
  • 1/2 cup cold butter (solid fat) sub coconut oil

Squash Soup

  • 2 tablespoons butter sub coconut oil
  • 2 cups raw winter squash (butternut, hubbard, acorn)
  • Salt and pepper (high in fiber and vitamin A)
  • 2 tablespoons extra-virgin olive oil ½ oil or omit and cook veggies in chicken broth
  • 1/2 cup diced onion (1/4-inch)
  • 1/4 cup diced celery (1/4-inch)
  • 1/4 cup diced carrot (1/4-inch)
  • 1 cinnamon stick
  • Sea salt and freshly ground pepper
  • 1 (32 ounce) carton chicken broth sub low sodium broth or make your own broth
  • 1/2 teaspoon ground toasted coriander (optional)
  • 1/2 cup half-and-half, if desired* (optional) omit: to thicken, puree ½ or all carrots, onion, celery
  • 2 tablespoons toasted pumpkin seeds
  • 1/2 cup plain Panko crispy bread crumbs sub whole grain bread crumbs, toasted light brown in saute pan over medium heat

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