Low-Fat & Low-Calorie Dishes for Fall
5 Low-Fat/Low-Calorie Entrées & Side Dishes
- Kale. This vitamin-rich leafy green grows sweeter as the weather grows colder. Kale and onions make a tasty combination that is sure to complement any main dish. Try our Winter Squash & Kale Risotto w/Pine Nuts as a vegetarian entrée or add cooked diced chicken if you desire a meat.
- Roasted Vegetables. Roasting fall veggies brings out different flavors and textures and adds a rainbow of color to your plates. Try roasting cauliflower, different squashes, sweet potatoes, or Brussels sprouts.
- Pumpkin. Don’t let pumpkins be for decoration only. Pumpkin is a delicious and nutritious food. It’s a great alternative to potatoes if you want to change it up, the seeds are scrumptious when roasted, and you can substitute pumpkin for any squash in a recipe.
- Soups. As the weather grows colder, soup becomes more and more popular for the warmth it offers. Use fall produce to add rich flavors to your favorite soups or branch out and try something new such as our South of the Border Squash Soup. To cut calories, use low-fat milk and cheeses in creamy soups.
- Grilled Fruits & Vegetables. Hang on to summer by using your grill to bring out the succulent flavors of fall foods. Grilled squashes or pineapple, Chinese long beans, mushrooms and even grapes are a nice meal addition to meats that you can also grill to save time. Use a grilling basket and combine Chinese long beans and Muscadine grapes with a few drops of olive oil to have a sweet and crunchy side dish. Pull on a warm sweater and get grilling.
5 Low-Fat/Low-Calorie Desserts
- Apples. Make a super easy fall dessert that adds fiber by spooning applesauce over ice cream. Or try sautéed sliced apples with a sprinkle of cinnamon over ice cream or yogurt. Want a speedy crowd pleasing dessert? Make baked apples in the microwave in less than half the time the oven takes and everyone will rave about how delicious they are.
- Fruit Crisps. Combining different fall flavors into a fruit crisp will give you a low-fat dessert that nobody will be able to resist. Try using pears, apples, cranberries, quince, and even pomegranates in your next crisp. Have leftover rhubarb in your freezer? Add that too!
- Sweetbreads. Use fall squashes (butternut, pumpkin, acorn, etc.) to make sweetbreads that everyone will love. You can choose to used canned squash or roast your own and measure it out according to your recipe.
- Quince. This yummy fall fruit makes a great dessert. Try baked quince in the slow cooker instead of stuffed apples to change it up and keep it healthy.
- Fruit Sauce. Use fall fruits to make easy sauces to serve over ice cream or yogurt . You could even drizzle over oatmeal, pancakes, or serve on toast for a flavorful breakfast.
5 Low-Fat/Low-Calorie Breakfasts
- Oatmeal. A warm breakfast for a cool day. Try different combinations by adding diced fresh apples or pears and top with chopped pecans, walnuts or pistachios with a dash of cinnamon for a tasty breakfast.
- Omelets. The versatility of omelets allows you to create any flavor you desire. For a healthy breakfast, sauté onions and peppers with spinach and add to your omelet. If you want something meatier, use up leftover taco meat and mix with sautéed veggies. Top your omelet with salsa.
- Breakfast Burritos. Easy to eat on the go. Combine scrambled eggs on a 100% whole-wheat tortilla with a slice of reduced-fat cheese, avocado, and tomato. For something different and delicious try our Breakfast Cactus Pear Burrito.
- Sweet Parfait. Layer low-fat yogurt with seasonal fresh or frozen (thawed) fruit, and low-fat granola for a healthy low-calorie breakfast or dessert.
- Cottage Cheese Mix Up. Toss your favorite fall fruit with one half cup of low-fat cottage cheese for a quick, healthy breakfast. Top with chopped nuts or granola for extra protein and crunch.
|Ways to Add Fruits & Veggies to Your Meals|
|5 Healthy Dishes Kids Will Love|
Video Center: Fruit & Veggie Selection, Storage, Preparation
Ask The Expert about Fruits & Vegetables
Cooking with Your Kids
Fresh, Frozen, Canned, Dried and 100% Juice: It All Matters
Fruit & Vegetable Nutrition Database