Wellness Wednesday: Happy Fall

Happy Fall All!

Aren’t you excited that Fall is here? I know I am! Whether you feel it in the air or not, the local supermarkets have made it evidentially clear that Summer has come and gone and Fall is here!

Aisles are decorated in various hues of orange and vibrant red leaves, pumpkin products are on display and cinnamon scents can be traced throughout the store. Fall is here.

I use a supermarket image to paint the arrival of Fall because it usually is my favorite time to start baking. I like to think of it as baking prep for Christmas, when the real baking gloves come out.

In light of that, I have several Fall Fun Favorites to share.


~Fall Favorites~

Apple Picking

 Apple picking provides over-all wellness! It is a fun-filled task that you can do with family and/or friends and provides a good work-out! Not to mention, apples are incredibly nutritious. It is a win-win!

Pumpkin Carving

 Do not be fooled, depending on the pumpkin you will have to exert some serious arm muscles for this one! You can also make your own pumpkin puree or roast the seeds, and you can do this all with family and/or friends as well!


Of course this has to be a Fall favorite! We already know the good exercise golf brings and the wellness it brings with good company. So, grab your clubs, find a friend and go enjoy the crisp autumn air!


 Last but not least is baking! While there may not be a whole lot of exercise going into this (unless you mix the ingredients all by hand), you can still exercise wellness by being a mindful baker and bake with organic ingredients.

Here is a creative Fall Favorite recipe!

Apple Cupcakes with Cinnamon-Marshmellow Frosting

Apple Cupcakes Photo Courtesy: Eating Well

Makes: 12 cupcakes

Active Time: 1 hour

Nutrition Profile: Low Cholesterol, Low Saturated Fat, Low Sodium, Heart Healthy




  • 1 1/2 cups shredded peeled apples
  • 1/2 cup diced dried apples
  • 3 tablespoons packed light brown sugar, plus 3/4 cup, divided
  • 1 teaspoon ground cinnamon, divided
  • 1/3 cup canola oil
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 3/4 cup whole-wheat pastry flour
  • 3/4 cup cake flour
  • 3/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup nonfat buttermilk


  • 1 cup light brown sugar
  • 1/4 cup water
  • 4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
  • 1/4 teaspoon cream of tartar
  • Pinch of salt
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon, plus more for garnish


  1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray.
  2. Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowlwith an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.
  3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl.
  4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)
  5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.
  6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.

Tips & Notes

  • Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day. | Equipment: 12 (1/2-cup) muffin cups
  • Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.


Per cupcake: 267 calories; 7 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 48 g carbohydrates; 4 g protein; 2 g fiber; 188 mg sodium; 73 mg potassium.

Recipe Courtesy:http://www.eatingwell.com/recipes/apple_cupcakes_cinnamon_frosting.html

 Do you have a classic fall favorite? Tell us about it!


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