FSU Healthy Bites – November 2018

Every semester, Westborough TV takes a trip to Framingham State University to tape an episode of Healthy Bites with Karen White and her senior dietitian students. This episode you’ll learn how to make a few amazing AND healthy fall treats. Tune in to Healthy Bites!

Healthy Toast
Savory toast:
1 large sweet potato, peeled if desired
4 cup low sodium black beans, rinsed and drained
¼ cup shredded part skim mexican cheese
1 tbsp fresh or low sodium variety chunky salsa
1 tbsp 0% milk fat greek yogurt

Sweet toast:
1 large sweet potato, peeled if desired
1 tbsp 0% milk fat greek yogurt
2 tsp real maple syrup or honey
¼ cup sliced fruit of choice (we used pears)
Sprinkle of cinnamon

1) Slice sweet potato into 1/4-inch long vertical slices.
2) Turn toaster all the way up to high and toast sweet potato slices twice. If yours isn’t fully cooked or slightly browned after two times, you can toast it a third time.
3) Top with your favorite sweet or savory toppings and enjoy!

Warm Cinnamon Apples
1 apple (Don’t Use Macintosh Apples they become mushy when cooked)
½ tsp of cinnamon
1 tsp of vanilla
2 tsp of brown sugar
2 tbsp of granola
¼ c of plain nonfat Greek yogurt
1) Chop apple into bite sized pieces.
2) Place apples into a microwave-safe bowl.
3) Add the cinnamon, vanilla, and brown sugar and stir the apples until evenly coated.
4) Cover bowl loosely with plastic wrap.

Easy Fall Breakfast Parfait
Serves: 1 Parfait
1 cup vanilla Greek yogurt
2 tsp dried cranberries
1 Tbsp chopped pears
1 Tbsp chopped apples
1 Tbsp Granola

1. In a parfait glass, jar or cup, layer the bottom with ½ cup of yogurt.
2. Add another layer with half the fruit and granola.
3. Pour another ½ cup of yogurt on top.
4. Top off the parfait with the other half of the fruit and granola.
5. Enjoy!

Fall Fruit Water
2 apples cored, washed, ¼ cut and sliced into thin wedges
1 pitted plum, washed, ¼ cut and sliced into thin wedges
1 pear cored, washed, ¼ cut and sliced into thin wedges
2-3 cinnamon sticks

1. Prepare fruit as indicated in ingredients list
2. Mix fruit and place in a gallon sized container
3. Add cinnamon sticks
4. Cover fruit and cinnamon sticks with 1 gallon of water

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