Enjoying the Autumn splendor by Fountain Lake

Recipe type: Dessert or salad
Prep time: 
Total time: 
Serves: 6 servings
  • 2 small apples chopped and seeded
  • 2 cups red or green grapes
  • 2 kiwi peeled and sliced
  • 1 ½ cups chopped fresh or canned unsweetened pineapple, drained
  • ½ cup chopped nuts (walnuts sliced almonds or pecans are good)
  • 6 TB Reddi Whip spray topping or 6 TB vanilla, nonfat yogurt, regular or no sugar added
  • 6 tsp ground flaxseed
  1. Combine the fruit and toss gently and refrigerate until serving time. At serving time, place fruit into an individual salad bowl or parfait glass. Top each serving with either 1
  2. TB of vanilla non-fat (and sugar free if desired) or 1 TB Reddi Whip. Sprinkle1 tsp .ground flaxseed over the topping. Garnish by adding one maraschino cherry on top of each parfait if desired..If you are a Milk Free Diet, substitute either soy or almond milk yogurt in place of the regular yogurt or Reddi Whip topping.
  3. Makes 6 servings:
  4. NUTRITIONAL INFORMATION PER SERVING: 137 calories, 3 grams fat, 1 gram protein, 22 grams carbohydrate, 5 mg sodium, 0 mg cholesterol, fat, saturated fat and trans fat, 3 grams fiber, 1.5 carbohydrate choices
Nutrition Information
Serving size: ⅙ recipe Calories: 137 Fat: 3 grams Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 22 grams Sodium: 5 mg Fiber: 3 grams Protein: 1 gram Cholesterol: 0 mg


Fall Fiesta Fruit Parfait


The Fall Fiesta Fruit Parfait completes my Awesome Autumn Menu. It is the perfect tasty, light and nutritious dessert. You certainly won’t feel guilty after eating this dessert!

We grow two of the fall fruits featured in the parfait above here in Minnesota. Many varieties of apples are available in apple orchards in our state during the fall months. Visiting an apple orchard and purchasing apples just picked off the tree is a favorite fall weekend activity here in Minnesota. The old welsh proverb “an apple a day will keep the doctor away” is so true. Apples are an excellent source of fiber and are rich in antioxidants and their peelings contain the flavoinoid Quercetin.  Quercetin can help reduce oxidation and inflammation of neurons according to studies conducted at the at the University of Quebec.  Researchers ar Cornell University conducted a study, published in the Journal of Food Science, which found evidence to suggest that apples may help protect neuron cells against oxidative stress-induced neurotoxicity which could reduce the risk of developing disorders such as Alzheimer’s Disease. Apples may also reduce the incidence of thrombotic strokes, diabetes, heart disease and breast cancer according to other medical research studies that were conducted. Apples are also very tasty as a snack and are good in recipes for cakes, muffins, fruit crisps and pies. One cup of chopped apples contains 65 calories, 17 grams of carbohydrate, 1 gram of protein, 0 grams fat, and 3 grams of fiber. Try to include approximately 25 grams of dietary fiber per day.

Different varieties of grapes are grown in Minnesota. We have several wineries here in southern Minnesota which process the grapes that they grow into wine. Red grapes contain resveratrol, which is a polyphenol antioxidant which provides anti-inflammatory and antiestrogenic properties. Resveratrol may also activate the enzymes of the liver that rid our bodies of unwanted chemical compounds according to the American Cancer Society. Resveratrol thus may play a role in preventing cancer as well as heart disease according to medical research studies that have taken place in recent years. One cup of grapes contains 104 calories, 27  grams of carbohydrates, 1 gram fiber, 0 grams fat and 1 gram of protein. Grapes are a great snack or addition to fruit salads and other salads such as chopped chicken or turkey breast  combined with mayonnaise, water chestnuts, chopped green peppers and slivered almonds.

Friday, November 14 was World Diabetes Day and many educational programs for people with diabetes were offered by health professionals around the nation and world. The Fall Fruit Fiesta Parfait contains 22 grams of carbohydrate per serving and can be adjusted into a carbohydrate controlled meal plan for diabetes. It counts as 1 1/2 carbohydrate choices per serving. If you have further questions concerning adjustment of this recipe or my other recipes featured in the Awesome Autumn Menu, please contact your physician, certified diabetes educator or registered dietitian who prescribed your diabetes meal plan for you. I do not intend to provide medical advice in this food and nutrition blog but would like to offer suggestions for healthy foods and nutritious recipes that you can prepare for your meals and snacks.

The Fall Fruit Fiesta Parfait is topped with 1 tsp of ground flaxseed to offer a crunchy flavor. Ground flaxseed can be added to foods such as dry or cooked cereals, smoothies, yogurt, salads, pancakes and waffles. You can also add it to baked goods such as quick breads, muffins and cakes. Ground flaxseed is a good source of fiber, lignins and Omega-3 fatty acid. The antioxidant lignins bind with circulating substances that can promote unchecked cell growth, so they may actually help prevent some types of cancer. Flaxseeds contain 75 more times of lignins than most other plant foods. Two tablespooons of ground flaxseed contain 2400 mg of Omega-3 fatty acids, 60 calories, 4.5 grams fat,  0.5 grams saturated fat,  3.4 grams of polyunsaturated fat, 1 gram of monounsaturated fat, 0 grams of trans fats, 0 mg cholesterol,  4 grams of carbohydrate, 4 grams of dietary fiber ( 3 grams insoluble fiber, 1 gram soluble fiber) and 3 grams of protein. Research studies suggest that Omega-3 fatty acids are protective against heart disease and can help harmful levels of LDL , the “bad” cholesterol drop, while the HDL or ” good” cholesterol remains the same. Flaxseed is a good source of soluble fiber also, which is thought to  offer protection against heart disease as well.


Awesome Autumn Menu

The awesome autumn menu includes Sweet and sour Pork Loin Chops, Mashed Sweet Potatoes Minnesota Style, Autumn Salad and Fall Fruit Fiesta Parfait. I had so much fun preparing for this meal. I found a favorite pretty tablecloth with strawberries, which are my favorite fruit. I had packed the tablecloth away in a drawer and had not used it in years. I also used some china table settings, fostoria salad plates and fostoria parfait glasses that had belonged to my grandmother. Of course, I had them displayed in my china cabinet, but I had to dust them off and wash them before setting the table. It is funny how we put away our good china and favorite tableware for “good” and end up using them twice a year. We need to celebrate our favorite treasures more and use them more frequently. It is amazing how much better a good meal tastes when it is served on the good china and with an attractively set table. It is fun and my husband enjoyed the dining experience much more as well! If you don’t get out to a restaurant for your weekly date night with your husband or romance interest, prepare a delicious meal together, get out the good china, turn on your favorite romantic music, light the candles and enjoy a glass of red wine or sparkling grape juice with your meal.  Bon Appetit!



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