Sometimes we crave sweets in the chilly weather but that doesn’t have to mean extra reds. These healthy autumn treats are made using only green and yellow light ingredients. They are healthy, comforting and totally cravable. 

Autumn Fruit Salad

Serves 4


1 fistful = 1 green


2 apples, cored and diced

2 pears, cored and diced

3 clementines, peeled and separated into segments

3 kiwis, peeled and sliced into half moons 

1 cup grapes, halved

1 tablespoon fresh lemon juice


Mix all ingredients together in a large bowl. Serve immediately or store in an air-tight container in the refrigerator up to 3 days.


Fig and Almond Stuffed Apples

Serves 6


1 fistful = 1 green, 1 yellow


6 large apples

1 cup figs

½ cup blanched almonds

½ teaspoon ground cinnamon

¾ cup boiling water


Preheat oven to 350 degrees. Core apples and make a large well in the center for the stuffing. Place apples in the baking dish.


Spray a food processor and blades with nonfat cooking oil. Put figs, almonds and cinnamon in the processor and pulse until finely chopped. Fill the apples with with stuffing. Pour the boiling water into the baking dish. Bake the apples for 45 minutes, basting them with the water and juices halfway through and again before serving.


Pumpkin Pie Smoothie

Serves 1


1 fist= 1 green, 1 yellow


1 frozen banana

½ cup ice

¼ cup pumpkin puree

¼ teaspoon pumpkin pie spice

¼ teaspoon cinnamon

1 cup nonfat milk or unsweetened non-dairy milk


Place all in blender and puree until smooth, add more milk if needed. Serve immediately.


Cinnamon Apple Muffins

Makes 12 muffins


1 muffin = 1 red


1 ½ cups whole wheat flour

½ teaspoon baking powder

¼ teaspoon baking soda

2 teaspoons cinnamon

¼ teaspoon salt

¼ cup unsweetened apple sauce

1 banana mashed

1 cup nonfat milk or unsweetened non-dairy milk

1 egg

¾ cup peeled and diced apples


Preheat oven to 350 degrees. Spray a muffin tin with nonfat cooking oil. Combine flour, baking powder, baking soda, cinnamon and salt in a large bowl. Combine the applesauce, mashed banana, milk and egg in a smaller bowl and whisk well. Add the wet ingredients to the dry ingredients and mix until just combined careful not to over mix. Gently fold in the apples. Divide evenly among a 12 cup muffin tin. Bake for 20 – 25 minutes until a toothpick inserted in the center comes out dry. Remove from tin and serve at room temperature.


Spiced Pear Crepes

Serves 4


1 crepe with 1 handful pear filling= 1 green, 1 red



1 cup nonfat milk 

2 eggs

1 tablespoon olive oil

½ teaspoon vanilla

¼ teaspoon salt

¾ cups whole wheat flour


In a blender mix all ingredients until the batter is smooth, about 20 seconds. Refrigerate batter for 30 minutes or up to 12 hours. 


Spray a non-stick skillet with nonfat cooking oil. Pour ¼ cup of the batter into the pan and turn pan immediately to spread the batter evenly over the entire pan in one thin layer. Place over medium-high heat and cook 2 minutes per side until lightly golden. 


Remove from pan and stack until ready to use.


Spiced Pears:

5 pears, cored and sliced

¼ cup water

¼ teaspoon vanilla

2 teaspoon ground cinnamon


Heat a nonstick skillet over medium-high. Add all ingredients. Stir until the pears aretender and golden about 10 minutes. 


To serve:  Fill the center of a crepe  with ¼ of the spiced pears, fold and serve immediately.