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Eating Better in Sweater Weather

Grab your tall boots, sweaters and scarves! Fall weather is finally here! Many of us look forward to snuggling up with our fuzzy socks and blankets, and feeding
our empty bellies all the classic comfort foods we grew up with. Warm, creamy soups, heavy sauces and apple pies… However, just because the weather has cooled down does not mean I want to add all the extra fat, sugar, and empty calories to my diet. With the *inspiration* of my wonderful mother who has been feeding me since 98’, and only watching food videos in my free time, here are three healthier spins on our favorite fall recipes.

Mac n Cheese
1 box of whole wheat pasta
1/2 cup skim milk
8 oz. low-fat, sharp cheddar cheese
8 oz. low-fat, plain Greek yogurt

Directions: Preheat oven to 350 degrees. Mix together pasta, milk, cheese, and yogurt in large
pan. Cover with foil and bake for 30 minutes, or until cooked. Remove foil, and sprinkle with
bread crumbs to create a crust. Broil uncovered for 5 minutes.

Butternut Squash Soup
Butternut squash
1 cup vegetable or low-sodium chicken
Olive oil
1 cup skim milk

Directions: preheat oven to 400 degrees. Cut butternut squash in half. Scoop out seeds, then
sprinkle with cinnamon, salt and pepper. Lightly drizzle olive oil over butternut squash. Bake for
30 minutes, or until soft. After, scoop flesh from skin, save a few pieces, and mash with potato
masher. Add milk, re-season with salt and pepper, and chicken or vegetable stock. Heat through.
Top with remaining pieces of squash, and cinnamon.

Apple Nachos
2 apples
½ cup low fat, vanilla Greek yogurt
2 tbsp. honey
Ground cinnamon

Bittersweet or dark chocolate chips
Natural granola (look for natural
Caramel Roasted, unsalted or lightly salted almonds
Pumpkin seeds

Directions: thinly slice the apples, peeled or unpeeled. In small bowl, stir together yogurt, honey,
and cinnamon. Drizzle or use a fork to drop the yogurt mixture over the apple slices. Add as
many toppings as desired, like pumpkin seeds, granola, dark chocolate chips, and almonds.


Article written by GUADS guest writer, Nicole

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