These are easy Halloween or harvest treats. To decorate for a Halloween party, put a piece of candy corn or a plastic spider on top of each cupcake.

What You’ll Need: Makes 12 Cupcakes

•    2 cups sifted whole wheat pastry or unbleached white flour
•    1 teaspoon baking soda
•    1 large egg
•    1/3 cup dark brown sugar, packed
•    3/4 cup unsweetened apple butter
•    1/3 cup each: canola oil, reduced fat buttermilk
•    1 teaspoon vanilla
•    1 jar caramel sauce, at room temperature

What You’ll Do:

1. Preheat oven to 350. Line a 12-muffin pan (or two 6-muffin pans) with paper liners. Sift the flour into a 2-cup measuring cup until it overflows; then level off the excess flour with a knife. Put the baking soda into the cup with the flour and set aside.

2. Using an electric mixer, beat the egg and sugar until creamy. Add the apple butter, oil, buttermilk, and vanilla; beat until smooth. Slowly mix in the flour and baking soda just until blended.

3. Pour or ladle the batter into the muffin tins. Bake 20 minutes just until an inserted toothpick into a cupcakes center comes out clean. Don't over bake. Cool for at least 20 minutes on a wire rack or on top of the stove before frosting.

4. Remove the cupcakes from the pans and place on a platter. If the caramel sauce is too thick to spread onto the cupcake, remove the lid and place the jar in a small sauce pan with 1-2 inches of water. Heat on low until the sauce starts to soften but isn’t runny. (If it gets too thin, just put the jar in the freezer for a few minutes.)

5. Frost the cupcakes with a dinner or butter knife; let harden for about 30 minutes before serving. The cupcakes will keep for about three days covered with foil. They can be frozen without the frosting.    

Tools:

•    Muffin tin(s)for 12 muffins
•    Paper muffin liners
•    Measuring cups, spoons
•    Flour sifter
•    Large mixing bowl
•    Electric mixer
•    Rubber spatula

By: Anne Vassal 

 

NUTS OVER CHOCOLATE

A king size pack of Reese’s Peanut Butter Cups has over 400 cals, which is more than some fast-food burgers. A better nutty combo? A few almonds and a dark chocolate Hershey’s Kiss—healthy fats plus antioxidants and only 170 calories. So not spooky!

BAKE OFF

Frosted cupcakes may look adorable, but big ones have almost 800 calories. Small cupcakes have half that, but still pack almost 20 grams of fat. Skinny gingerbread men are a better bet, just 130 cals for four cookies.

CHEX IT OUT

A half bag of Chex Mix Trail Mix has over 500 calories (and trust us, the bags are tiny). Make a healthier (and smaller) version by mixing 1/2 cup whole wheat Chex with some raisins and peanuts. Less sugar and less additives and preservatives, too.

HOLE-Y SUGAR

A blueberry donut sounds better than the rest (it’s got fruit, so how can it be bad?), but they pack over 200 calories and 15 grams of fat. A sweet ’n’ fruity combo you can tote is a toasty banana sandwich. Take whole wheat toast, smear on a dab of honey and plop down banana slices. Only 150 cals and way more fiber plus potassium.

SO CHEESY

A snack size pack of Doritos Collisions dips in at 370 calories…with no nutritional value. Swap ’em for a string cheese (80 calories and plenty of calcium) and a few soy crisps if ya want something crunchy. 

 

What's the fastest way to down a filling breakfast and still catch the bus? Chowing down a bowl of cereal, hands down. But have you ever thought of what could be behind those deliciously sweet and crunchy bites between milk?

We're guessing you don't think twice about it. We didn't either, until we read in an article from the Washington Post, which reported there are only four out of 27 "kids" cereals are considered to be rated "Very Good." Did your bowl of Honey Bunches of Oats make the cut?

Cheerios, Kix, Honey Nut Cheerios and Life were rated the highest because they are low in sugars, contain fiber and iron and let ya bone up on calcium. Yum! Cereals such as Corn Pops, Honey Smacks and Golden Crisp among others were layin' shamefully low at the bottom of the list. Some had as much sugar as a glazed donut from Dunkin' Donuts. Yikes.

The same study in the article found that out of 91 individuals from ages six to 16, pour about "50 percent to 65 percent more than the suggested serving size." Just as shocking, we read that cereals in the U.S. have more sugar than the SAME EXACT BRAND in other countries. 

Next time, pick up a lower-sugar option, like Special K or Grape Nuts. Or even a hot bowl of oatmeal (add blueberries and almonds to give it a sweet antioxidant boost!).

<3, Sharon 

 

What You’ll Need: Serves 4 

•    2 Large red peppers
•    2 Medium zucchini
•    1/2 Head of cauliflower
•    1 Large onion
•    2 Large garlic cloves, peeled

•    2 Tablespoons extra-virgin olive oil
•    2 Teaspoons Balsamic vinegar
•    1 Teaspoon dried basil
•    About a 1/2 teaspoon salt
•    Freshly ground pepper

What You’ll Do:

1. Preheat the oven to 400. Find a large baking pan or baking sheet and line it with aluminum foil. Using a chef’s knife, cut the red peppers into quarters and cut out the seeds, then cut into 1-inch slices. Cut the peppers into 1-inch squares. Slice the zucchinis length-wise and cut off the ends. Cut them into 1/2-inch semi-circles.

2. Cut the cauliflower flowers away from the stem and slice into 2- inch pieces. Cut the onion into quarters, peel off the skin, and slice into 1-inch chunks. Slice the garlic length-wise into thin slices. Put all the vegetables into the pan and toss.

2. In a small bowl, mix together the olive oil, vinegar, and basil. Drizzle over the vegetables and toss again. Sprinkle salt and pepper over the vegetables. Bake for 30 minutes and remove from oven. Stir the vegetables and return to oven for another 15 minutes or so until they’re tender but not mushy. Serve warm or at room temperature.

Other Ideas: If cauliflower isn’t your favorite, substitute a small eggplant cut into half-inch cubes. During summer months, top your veggies with fresh chopped, herbs such as basil. (Snip the leaves into pieces with a scissors.)

Tools:

•    Large baking pan or sheet, aluminum foil
•    Cutting board
•    Chef’s knife
•    Measuring spoons
•    Small bowl