NCH is part of Endeavor Health
Learn moreSeptember 27, 2018
Rosemary Mueller, MPH, RDN, LDN, Clinical Dietitian at Northwest Community Healthcare Wellness Center
There’s something about the first few blasts of cool, crisp air this time of year that starts us craving those warm, comfort foods of autumn. Here are some ideas for making those choices a big lighter and healthier:
Those watching their weight and total carbs might appreciate these lighter versions of fall beverage favorites:
Lighten-it-up Hot Cocoa – one serving
Ingredients
1 cup almond milk (or skim milk) suitable for lactose intolerance
1 tbsp cocoa powder or dark cocoa powder
4-8 drops Stevia liquid concentrate (ex., Sweet Drops or PureVia Liquid Stevia)
1/4 tsp vanilla extract
A pinch of Kosher or sea salt (omit if low sodium diet)
Instructions
In a saucepan over high heat, combine all ingredients using a whisk to break up any clumps. Keep stirring until smooth and piping hot, then pour into a mug and serve warm. (For a little splurge, top with fat-free whipped topping and some shaved dark chocolate.)
Nutrition info per serving if made with almond milk: 87 calories, 11 grams /carbohydrate, 1 gram/protein, 3 grams/fat
If made with skim milk: 101 calories, 15 grams/ carbohydrate, 9 grams/ protein, .5 grams/ fat
Less-Sugar Apple Cider – two 10 oz. servings
Ingredients
1 cinnamon apple spice tea bag (ex. Celestial Seasonings)
1 cup hot water
2 whole allspice berries
2 whole cloves
1 cinnamon stick
1 ½ cups apple cider
Instructions
Brew the tea in an 8-ounce cup of hot water with the allspice, cinnamon and cloves. Heat the cider separately until hot, but not boiling. Discard tea bag, allspice, cloves and cinnamon stick. In each of two mugs, combine half of the spiced tea and half of the warmed cider. Enjoy!
Nutrition info per serving: 80 calories, 20 grams /carbohydrate, 0 grams/ protein, 0 grams/ fat