Between Christmas and New Years we tend to go to so many parties, get so many sweets, and generally have many opportunities to not be healthy. So here are a few tips to help you stay healthier this week.
- Have healthy snacks: make sure you have some healthy foods on hand so you can snack on grapes, whole grain crackers, and carrots instead of just candy and sweets.
- At meals and parties include all of the food groups: have whole grain crackers for an appetizer, include fruit for a dessert option, fill up half your plate with fruits and vegetables, use lean protein.
- Healthier baking options: you can use applesauce or mashed bananas in place of oil or butter in many recipes. You can replace some of the sugar or salt with spices such as cinnamon and nutmeg.
- Try Healthier desserts: make something that highlights fruit for a dessert, such as baked apples instead of an apple pie or fried bananas instead of a banana split
- Include exercise: this can be included with your celebrations, bundle up and play in the snow or have a dance party
- Turn to water: For most of your drinks use water, if you need some flavor in your water add a lemon or lime slice, or even a little bit of 100% fruit juice.
- Focus on people, not food: at parties don’t mingle around the food table, instead visit away from the food table so that you don’t mindlessly eat
- Don’t stress: you are going to enjoy a few (or even a more than a few) unhealthy treats this week, but don’t let it stress you out and don’t let it prevent you from continuing to try being healthy. You are allowed to enjoy some unhealthy treats, so enjoy them!
Microwave-Baked Apples
This healthy dessert is so fast and easy to make but tastes and smells like it took a long time!
Print Recipe
Ingredients
- 4 apples washed
- 1 cup walnuts
- 2 tablespoons Brown Sugar
- 4 teaspoons lemon juice
- 1 cup 100% apple juice
- 2 teaspoon cinnamon ground
- Optional: 4 tablespoons vanilla yogurt fat free
- Optional: 4 pinches cinnamon
Instructions
- Wash hands before preparing food.
- In a small bowl, combine brown sugar, cinnamon, lemon juice, and apple juice and stir to make a thin paste.
- Add the walnuts to the paste and stir to coat the walnuts. Set aside.
- Cut the tops of the apples off and set aside to use as “lids”.
- Place apple bottoms in a microwave safe dish.
- Fill each apple with the walnut mixture, dividing evenly between the apples. Place the apple tops back onto the apples.
- Cover with plastic wrap and microwave on high for 5 minutes or until apples are tender. A knife should be easily inserted into the apples.
- Carefully remove apples from dish with a slotted spoon and set aside on a platter.
- Place baking dish back in the microwave uncovered and cook on high for 3-4 minutes more or until mixture has thickened to a sauce.
Notes
Instead of walnuts, you can use pecans, cranberries, or raisins.
Instead of cinnamon, try other spices such as nutmeg, cloves, or allspice.
Instead of apple juice, you can try grape juice or another 100% juice you may have on hand.
If you don’t have apples, you can use firm pears.
Nutrition Facts
Microwave-Baked Apples
Serving Size
1 apple
Amount per 1 Serving
Calories
341
% Daily Value*
Fat
19
g
29
%
Saturated Fat
2
g
13
%
Sodium
7
mg
0
%
Carbohydrates
43
g
14
%
Fiber
7
g
29
%
Sugar
32
g
36
%
Protein
5
g
10
%
Calcium
60
mg
6
%
Iron
1
mg
6
%
Potassium
404
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
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