Autumn Apple Rounds

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This quick and easy to prepare Autumn dessert recipe is packed with protein from the peanut butter and antioxidants from the cacao chips. The tart and sweetness of these apple slices along with the crunch from the nuts makes this a perfect treat for all to enjoy!

Ingredients

1 apple Honeycrisp, Gala, or Cortland
¼ cup peanut butter
¼ cup almond slivers
¼ cup pecanssliced
¼ cup cacao nibs
¼ cup Yogurt chips

Directions

Rinse and dry apple. Slice into thin rings and remove core.

Place apple slices onto serving dish and spread peanut butter on the top side. The smooth peanut butter works best. Top with almonds, pecans, yogurt chips and cacao chips and serve.

Apple Pie Punch

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Get in the fall mood with this amazing punch recipe that will make your taste buds zip with the flavors of the season.

Ingredients

4 cups apple cider
1 cup pear nectar
3 cups ginger ale
2 apples washed, cored, and cut into 1 inch pieces

Directions

Pre-chill apple cider, pear nectar, and ginger ale. Combine these ingredients into a glass pitcher or a decorative punch bowl.

Gently toss in the diced apples and give it a slight stir.

Serve immediately.

Healthy Pumpkin Spice Latte

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Pumpkin spice adds a delightful touch to any drink, and this recipe is no exception. By substituting cream with almond milk, you can enjoy a delicious and nutritious fall beverage that’s both simple to prepare and good for you!

Ingredients

8 oz brewed coffee or 1-2 shots espresso
½ cup unsweetened vanilla almond milk
3 tbsp pumpkin puree
½ tsp pumpkin pie spice
½ tsp vanilla
2 tbsp honeycan use maple syrup or agave nectar
sprinkle of cinnamon on topgarnish

Directions

Microwave almond milk and pumpkin puree for 30-45 seconds. Add pumpkin spice, vanilla, and sweetener. Use a frother to foam the milk mixture. You can also use a blender if you do not have a handheld frother.

In your preferred large mug, pour the coffee and then add the foamy mixture on top. Finally, sprinkle with cinnamon, savor the delightful aroma, and take a sip!

NOTE: Use stevia for a sugar-free version.

Roasted Brussel Sprouts with Butternut Squash and Walnuts

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If your looking for a decadent side dish that is just as beautiful as it is nutritious, this recipe is sure to capture all that and more. High in fiber, protein and packed full of vitamins and minerals, this dish is not only tasty, but healthful.

Ingredients

Roasted Brussels Sprouts
3 cups Brussels sproutsends trimmed and outer leaves removed
3 tbsp olive oil
¼ tsp Celtic sea salt
Roasted Butternut Squash
1 ½ lbs butternut squashpeeled, seeded and cut in 1 inch cubes
2 tbsp olive oil
4 tbsp maple syrup, dividedcan also use local honey or agave nectar
½ tsp ground cinnamon
¼ tsp ground ginger
Other ingredients
2 cups walnuts
1 cup dried cranberries

Directions

Roasting Brussels sprouts

Preheat oven to 400F degrees. Lightly grease 2 parchment lined baking sheets with olive oil spray.

Rinse the sprouts, trim ends and remove the outer leaves. Slice in half. In medium bowl, combine olive oil, sprouts and Celtic sea salt to taste. Place contents onto lined baking sheet and roast for 25 Minutes. During the last 10 minutes of roasting, turn the sprouts over to roast other side.

Roasting butternut squash

Preheat oven to 400F degrees. Lightly grease 2 parchment lined baking sheets with olive oil spray.

Rinse and dry butternut squash. Peel, slice in half and remove the seeds and their contents. Cut into 1 inch cubes. In medium bowl, combine olive oil, squash, maple syrup, cinnamon, ginger and Celtic sea salt to taste. Place contents onto lined baking sheet and roast for 25 Minutes. During the last 10 minutes of roasting, turn the sprouts over to roast other side.

Toasting walnuts

Toast whole walnuts in a pre-headed oven set to 350F degrees. and add parchment paper to a baking sheet.

Toast walnuts for about 5 minutes until they reach a dark color and you can smell the nutty flavors. You’ll want to keep an eye on the walnuts as they roast – they can burn fast.

In a large bowl, add sprouts, squash, walnuts and cranberries and mix to combine. Pour mixture onto a serving plate and enjoy!

Sausage Tamale Pie by Stephanie Olzinski, RDN Supervisor

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If you enjoy Mexican food, make this super easy zesty Sausage Tamale Pie. This recipe will satisfy every appetite!

Ingredients

1 large link of Italian sausage
15 oz can of corndrained and rinsed
1 bell pepperchopped – any color is fine
8.50 oz small box of corn bread mix
1 egg
⅓ cup skim milk
⅓ cup shredded cheddar cheeseuse low fat if possible
Cajun seasoningcombination of paprika, cayenne pepper, garlic powder, white pepper
2 tbsp fresh cilantrochopped leaves
2 tbsp hot sauceuse your favorite brand
½ cup low fat sour cream

Directions

Preheat the oven to 400ºF.

Remove Italian sausage from casing and break into small pieces. This can be pre-cooked or not as desired.

Chop bell pepper and drain and rinse canned corn.

Start assembling ingredients into a baking dish (any size). Layer the sausage, shredded cheese, corn, and bell peppers. Evenly sprinkle the Cajun seasoning on top.

Prepare the corn bread mix as directed on the package. Hot sauce can be added to the mixture if desired. Then evenly pour the corn bread batter over the top (may not cover completely if using a larger baking dish).

Cook for at least 25-30 25 Minutes or until the sausage reaches an internal temperature of 160ºF.

Garnish with cilantro, a dollop of non-fat sour cream and enjoy hot.

Chocolate Coconut Nut Clusters

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Try this twist on a chocolate treat using 3 simple ingredients that will leave you chocolate satisfied.

Ingredients

1 bar dark chocolate
¼ cup coconut flakes
1 cup nutscashews, almonds or peanuts

Directions

Prepare a baking sheet lined with parchment paper. Make sure there is room in the freezer to store it.

Break up the dark chocolate into smaller pieces, then place in a microwave safe bowl and microwave in increments of 30-60 seconds, stirring in between, until chocolate is complete melted.

Add the coconut flakes and chopped nuts into the melted dark chocolate. With a large spoon, scoop out a portion of the chocolate/coconut/nut mixture and place it on the parchment paper. After the mixture has all been portioned, placed the entire baking sheet in the freezer and let sit for at least 3-4 hours or until set.

Smoked Turkey and Cheese Pinwheels by Stephanie Olzinski, MS, RDN

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Try this fun spin on a sandwich for lunch that the whole family can enjoy. The extra fiber from the whole wheat tortilla and low sodium ingredients makes this a great heart healthy meal.

Ingredients

Low sodium sliced turkey
Low sodium sliced cheeseswiss or mozzarella
Whole wheat tortillas10 inch
Thin veggie slicesonion, tomato, bell pepper, avocado and lettuce
Light cream cheese or mayonnaise

Directions

Lay out wheat tortillas. With a knife, spread a thin layer of either light cream cheese or lite mayonnaise over the tortilla.

If desired, place veggies evenly on the tortilla – such as lettuce leaves or sliced tomato.

Place 2 slices of turkey and 2 slices of cheese evenly on the tortilla, and roll it up.

Once rolled, cut the tortilla into 1-2 inch rounds. Serve cold and keep refrigerated.

Very Berry Parfait

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Look no more for a tasty very berry parfait recipe that’s packed with antioxidants, fiber, and just enough sweetness to wake up those taste buds first thing in the morning. Or, try this as a healthy dessert when you’re craving something sweet.

Ingredients

½ cup plain or vanilla non-fat Greek yogurt
¼ cup mixed berries
2 tbsp granola

Directions

Place Greek yogurt in a small bowl.

Prepare your fruit by washing and cutting it into small pieces. Place fruit on top of yogurt.

Measure out granola and sprinkle on top of the yogurt and fruit. If your granola does not have any nuts or seeds, add an additional tablespoon for added fiber and protein.

Orange Glazed Chicken Wings

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Add a twist of citrus to your next batch of chicken wings by adding this delicious orange marmalade.

Ingredients

10 chicken wings
3 tbsp butter
1 tsp seasoned salt
8 tbsp orange marmaladeabout a 1/2 cup

Directions

Rinse chicken wings (skin removed) and dry on paper towel.

Heat butter in skillet on medium-low.

Sprinkle wings with seasoned salt and place in heated butter. Brown each side, about 20 minutes.

Baste the chicken with orange marmalade while continuing to cook for an additional 20 minutes (basting frequently).

Remove from skillet and top with parsley sprig or sliced scallion for garnish and serve hot.

Fresh Fruit with Yogurt Dip

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This sweet and tangy dip pairs perfect with seasonal fresh fruit and is a great way to get your family and/or guests to eat healthier options when entertaining or at any mealtime.

Ingredients

1 cup low fat vanilla yogurt
1 oz orange juicefresh squeezed is best
1 tbsp lime juicefresh squeezed is best
½ tbsp brown sugar
1 cup strawberriescut in halves if large in size
1 cup blueberries
1 cup cantaloupepeeled, seeded and chopped into bite size pieces
1 cup green grapes

Directions

In a small bowl combine yogurt, orange juice, lime juice and brown sugar together until fully incorporated

Place bowl of dip in the center of a large plate and surround with fruit.