Healthy Alternatives to Your Fall Favorites

By Symphanie Horsford on Nov 1, 2023 @ 02:38 PM

With the holiday season well underway, you're probably already reaching for your favorite fall treats. Now what can be better than indulging in your go-to goodies? Making them just as healthy as they are delicious. Here are a few healthy alternatives that you can trade out for your fall favorites without sacrificing your oral health!

Apple Pie

Do you want all the decadent flavors of an apple pie (à la mode of course) with the added benefit of healthy teeth? This recipe checks all the boxes of one of your favorite sweet treats. The sweetness of the apples, the spice of the cinnamon, and the creaminess that you would usually get from that perfect scoop of ice cream. While it may not be the same as your typical apple pie recipe, it is just as delicious and even better for your teeth.

Ingredients: *Serving Size: 1*

1 (5.3 oz) container of Greek-style yogurt
1 apple, diced (Uncooked)
2 tablespoons granola or other crunchy cereal of choice
Cinnamon, to taste
Optional: 2 tablespoons chopped pecans or nuts of your choice

Directions:

Add your Greek yogurt to a bowl.
Sprinkle a small amount of cinnamon and stir to combine.
Top with the diced apple, 2 tablespoons of granola, 2 tablespoons of pecans, and additional cinnamon, and enjoy!

Notes:

Greek yogurt is rich in important nutrients, high in protein, and low in lactose for those of you who may be sensitive to milk-based products. Nutrients found in yogurt include healthy probiotics that fight bad breath and support gut health, extra calcium, which promotes mineralization and keeps your teeth strong and healthy, and vitamins B12 and potassium, which help your teeth and bones use calcium more efficiently thus reducing the risk of serious gum disease.

Though most recipes cook down the apples to soften them before baking them into the pie, our recipe is a little bit different. Rather than cooking down the apples, you are going to keep them as is. Why? Crunchy fruits and veggies like apples can be natural cleansers due to their abrasive textures.

Cinnamon is a popular spice that gets a lot of attention during the fall season, but did you know that cinnamon has anti-inflammatory, as well as anti-bacterial properties that can help protect against strains of bacteria that cause tooth decay, cavities, bad breath, and numerous other mouth infections? So not only does it elevate the taste of your dish, but also elevates the health of your mouth.

Apple Cider

The apple doesn’t fall far from the tree in this next apple-centered recipe. Apple cider can be just as healthy as it is delicious. Whether you like it hot or cold, here or a few ways you can make slight adjustments to one of your favorite fall treats that will make it that will also benefit your dental health.

Ingredients: *Serving Size: 4*

4 cups unsweetened 100% apple juice
5 whole cloves
4 cinnamon sticks
4 whole cardamom pods
2 Chinese star anise
1-inch piece of fresh ginger
½ teaspoon fresh lemon zest
½ orange, thinly sliced

Directions:

Add juice to a medium-sized saucepan.
Add cloves, cinnamon sticks, cardamom, star anise, ginger, and lemon zest.
Cover and heat on low-medium heat for 20 minutes. The mixture does not need to boil. Just get it warm, up to around 170F or so.
Add orange slices during the last 5 minutes.
Remove from heat and strain to remove spices and fruits.
Serve immediately to be drank hot or leave it too cool and serve with ice.

Notes:

This drink is rich in vitamins – particularly vitamin C, which is crucial for gum health. To help along the way, this recipe calls for fresh ginger, lemon zest, and orange to turn a cozy and fragrant drink into a superfood.

We are doubling up on the spices this time around with cinnamon, cardamom, and star anise. Now we know the great added benefits cinnamon gives us, but cardamom and star anise also pack a punch being, reliable sources of vitamin C, magnesium, potassium, and vitamin A.

Pumpkin Spice Latte

And now…for the drink you’ve all been waiting for – the “healthy” pumpkin spice latte! Pumpkin is chock-full of vitamins and nutrients. Check out our blog, The Unexpected Benefits of Pumpkin for a deep dive into the added nutrients that pumpkin holds, and a few more delicious fall recipes. Without further ado, let’s get right into the recipe!

Ingredients: *Serving Size: 1*

3/4 cup of your choice of milk (dairy-free alternative: coconut milk)
1/4 cup water
2-3 Tbsp pumpkin purée (not pumpkin pie mix)
1/2 heaping tsp ground cinnamon
1 healthy pinch of ground nutmeg
1 healthy pinch of ground cardamom
1 shot of espresso or ¼ cup of your coffee of choice.
1/2 tsp vanilla extract
*Optional: Honey or maple syrup to taste

Directions:

In a small saucepan, add milk and water. Bring to a simmer, then add pumpkin purée, cinnamon, nutmeg, cardamom, and maple syrup. Whisk until smooth.
Note: A little separation is natural with both the pumpkin and if using dairy-free milk, so whisk/stir as needed to smooth.
Add coffee or espresso and whisk until smooth.
Taste and adjust flavor as needed, adding more spices to taste, espresso coffee, or maple syrup for sweetness.
Once all ingredients are combined and to your liking, it is time to enjoy. To drink hot serve immediately, and to drink cold, allow the mixture to cool down before consuming.

Notes:

It is best to opt for a sugar-free pumpkin purée, but if you are willing to go the extra mile, use your leftover pumpkin guts from your pumpkin carving and make it fresh at home.

Much like your Greek yogurt coconut milk shares a few vitamins, and minerals that are just as good for your teeth and even better for your heart. However, feel free to use milk of your choice.

Maple syrup or honey could be a great low-sugar option to add to your latte.

While looking out for your dental as well as overall health is always a top priority, and these alternatives are quite delicious, you should allow yourself the indulgence of your favorite sweet treats guilt-free. Just remember to take good care of your teeth, brush, and floss, and visit your dentist regularly. Check out more Solstice recipes when you download our cookbook!