Fall Comfort Foods With A Healthy Twist
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The look of fall. (Image courtesy of Jordana Kulak)
Undeniably, fall has a look and fall has a feel.
If fall had a taste, it would undoubtedly be pumpkin spice… and those creamy, mashed sweet potatoes only found at Thanksgiving and that annual, generous slice of apple pie.
Basically, the taste of fall is just a medley of warm, cinnamon-y goodness.
I say fall is so ubiquitously cherished because it is a harmony between Mother Nature and human nature: perfect weather, perfect scenery and perfect food.
Once the leaves start falling off the trees (unless, of course, you’re in California, where palm trees will be palm trees) and sweater weather hits, the inherent cravings for those cozy comfort foods rise at astonishing levels.
Even I, someone who has never had a pumpkin spice latte before (yes, I know, shame on me), still get cravings for a pumpkin spice latte.
The problem with this is that none of the iced pumpkin bread, the plethora of pies or pumpkin spice lattes are healthy. In fact, they’re likely full butter, which provides you with those artery-clogging saturated fats (and when fats have 9 calories per gram, excess calories start to add up fast.)
So I leave you with some classic fall comfort recipes with a healthy twist - still deliciously fall, but not sinfully unhealthy.
Chocolate chip pumpkin cookies. (lollyjaneblog/instagram)
1. Flourless Pumpkin Chocolate Chip Cookies
Because if it doesn’t have flour, it can’t count as a cookie, right?
These flourless cookies have no butter, no oil and no white flour, but still taste chewy and indulgent. They have an oat base, which gives you a dose of fiber, and makes you feel fuller for longer. These cookies are quick, easy and satisfy that pumpkin spice craving. Bonus: they take only 20 minutes to make!
2. Oatmeal Stuffed Baked Apples
Try making oat-stuffed baked apples for a mini, healthier version of that delicious apple pie.
Apple pie seems somewhat innocent. Yes, it's a dessert, but it has fruit in it, so how can it be that bad?
Well, ladies and gentlemen, the average slice of apple pie can pack upwards of 300 calories and 15 grams of fat. I realize this is earth-shattering news... but on the bright side, baked apples are warm and delicious, lower in calories, lower in fat, easy to make and are vitamin-packed.
For those seeking that pumpkin bread high - for only 125 calories.
This recipe uses whole wheat flour, banana and almond milk to replace the typically used high-fat, highly processed ingredients, such as white flour, butter and oil. Not to worry though - the ingredients may be different, but you won't sacrifice in teh way of taste. The finished product has similar consistency to that tasty pumpkin bread found in bakeries.
Pumpkin spice latte. (mybeigelife/instagram)
4. Home Made Pumpkin Spice Latte
Don’t want to pay $3.75 for that pumpkin spice latte? Make your own!
As beloved as pumpkin spice latte's are, they have an astonishingly unhealthy nutrition label. In the average tall Starbuck's pumpkin spice latte, there are around 300 calories, 11 grams of fat and 38 (yes, 38) grams of sugar. PSL's are certainly no innocent treat. This recipe recreates the Starbucks PSL using healthier ingredients, trimming the nutrition content to around 1/3 of the calories, 1/4 of the fat and 1/3 of the sugar. Score!
5. Pumpkin Spice Breakfast Quinoa
For those who just want to bathe in the glory of everything pumpkin spice.
This recipe combines the best of both worlds - pumpkin, cinnamon spice, vanilla and quinoa, blended with almond milk. Quinoa is a health super-food commonly thought of as a grain (it's actually a seed!). When cookied, it has around 220 calories per cup, 8 grams of protein and 5 grams fiber. Top it off with chopped pecans, and you have yourself a healthy, filling and satisfying bowl of fall deliciousness.
For those who constantly crave pumpkin pie, but can’t justify eating it for breakfast.
Personally, the last thing I want to do in the morning is eat a bland, mushy bowl of oatmeal. Sure, it's full of fiber - both gut and heart healthy - but it's just... tasteless. Pumpkin pie oatmeal? Now that will get me out the door. Count me in. Adding almond milk, canned pumpkin and pumpkin spice makes this oatmeal a breakfast reincarnation of pumpkin pie.
Pumpkin oatmeal. (howdoesshe/instagram)
All the sweetness, all the creaminess, minus the vat of butter.
Sweet potatoes are not only healthier than regular potatoes - they contain 400 percent of your daily vitamin A, fiber, and fewer calories - but also, they're naturally sweet!
Regular mashed potatoes are full of butter (no wonder they taste so good) which gives you empty calories, fat and carbs. Replacing regular potatoes with sweet potatoes provides a vitamin-filled alternative that has a rich taste, yet is low fat and low calorie.
8. Maple Cinnamon Roasted Butternut Squash
**Warning: addictive**
If you're into sweet potatoes and cinnamon goodness, this maple cinnamon butternut squash will certainly hit the spot. Butternut squash contains fiber, potassium, vitamin A... the list goes on. It's also low calorie - 1 cup, cooked, has only 82 calories! Adding olive oil (for some healthy fats), cinnamon, and a touch of maple syrup makes this dish fantastically good... addictively good.
Roasted Pumpkin + Gooey Nachos = Yes please.
Craving a decadently cheesy plate of nachos? Most nachos load up on meat and cheese, which are healthy in moderation, but in large quantities, provide excess fat.
Instead, try topping a tray of tortilla chips with cubed pumpkin and black beans. Sprinkle it with low fat cheese, sliced onions and any other veggie that comes to mind. When it comes out of the oven, you've got a tasty, gooey, plate of nachos with a healthy, fall twist.
Roasted butternut squash--healthy and delicious. (cleaneatsnortheast/instagram)
10. Pumpkin Chili
Who said pumpkin can’t be savory?
For those who are sick of the sweet pumpkin cheer (if you exist), try this recipe for a savory, spicy chili with pumpkin, chickpeas and black beans. This recipe is also vegetarian, making it low in fat and high in fiber. For the skeptics of the vegetarian diet, the beans add protein and fiber, creating a filling meal. Still not convinced? Die-hard carnivores, you can add in ground beef.
Reach Staff Reporter Sara Lev here.
