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Healthy Fall Recipes From McCaffrey's Food Market

Diabetic/Gluten-Free/Heart-Healthy Options: Tomato Bean Chili, Apple Chips, Pumpkin Smoothie

Article by Recipes Shared With Permission From McCaffrey's Food Market

Photography by N/A -- do not apply

Originally published in Newtown City Lifestyle

Tomato Bean Chili 

Grab spoons and prepare your taste buds for a hearty and delicious vegetarian chili recipe. Topped with creamy Greek yogurt and shredded cheddar cheese, this recipe is a game changer for healthy comfort food.


  • 1 tablespoon canola oil

  • 1/2 medium yellow onion

  • 2 garlic cloves, minced

  • 1 tablespoon tomato paste

  • 1 can (14.5 ounces) no salt added diced tomatoes

  • 2 teaspoons chili powder

  • 2 teaspoons ground cumin

  • 1 teaspoon oregano

  • 1 can (15.5 ounces) no salt added red kidney beans, drained and rinsed

  • Nonfat plain Greek yogurt, for serving if desired

  • McCaffrey's shredded reduced-fat cheddar cheese, for serving if desired

  • Diced green onions tops, for serving if desired


  • Heat oil in a large pan over medium heat. Add onion and cook until softened, 3-4 minutes. Add garlic and stir until fragrant, 1 minute more.
  • Stir in tomato paste and cook until darkened and fragrant, then add diced tomatoes, chili powder, cumin, oregano, and ½ cup water. Bring to a boil, reduce the heat, and simmer until a thick sauce, 10 minutes.
  • Stir in beans and heat through, then remove from heat. Spoon into bowls and serve with Greek yogurt and cheddar cheese if preferred. Additionally, top with green onions, if desired. 

Serving size: 1 cup; serves three
Per Serving: Calories: 264, Fat: 6g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 93mg, Carbohydrates: 42g, Fiber: 15g, Protein: 15g

Apple Chips

Everyone who gets to snack on these are likely to ask for more, more, more. 


  • 4 large Cortland apples, seeded and thinly sliced

  • 4 teaspoons cinnamon


  • Preheat oven to 200 degrees. Line four baking sheets with parchment paper.
  • Using a sharp knife or mandoline slicer, cut apples into thin slices (if using a mandoline, cut the apple in half first, then start with the sliced part facedown on the mandoline). With a knife, remove the seeds. Arrange apple slices in a single layer on the baking sheets.
  • Sprinkle 2 teaspoons of cinnamon over apples.
  • Bake the apples for 1 hour. Flip the apple slices and sprinkle with the remaining 2 teaspoons cinnamon. Bake for 2 hours, or until crisp. Store in airtight container.

Serving size: 1/4 cup, serves six. 
Per Serving: Calories: 40, Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Carbohydrates: 10g, Fiber: 2g, Protein: 0g

Pumpkin Smoothie

Switch out high-fat pumpkin lattes for this healthy smoothie version. At about 50 calories per serving, this creamy smoothie is full of fabulous fall flavors and just 1 gram of fat.


  • 1 can (15 ounces) pumpkin purée

  • 3 cups McCaffrey's unsweetened almond milk

  • 1/2 cup vanilla yogurt

  • 1 tablespoon maple syrup

  • 1/4 teaspoon ground cinnamon, plus additional for garnish

  • 2 crumbled graham crackers, for garnish


  • In a freezer-safe container, freeze pumpkin puree for up to 4 hours or overnight.
  • In a blender, combine the milk, yogurt, frozen pumpkin puree, maple syrup and cinnamon and blend until smooth. Serve immediately topped with additional cinnamon and graham crackers, if desired.

Serving size: 1/2 cup, serves eight
Per Serving: Calories: 54, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 73mg, Carbohydrates: 9g, Fiber: 1g, Protein: 2g

Farm-Fresh Foods 

McCaffrey’s provides the freshest variety of foods, frequently from their own backyards. Look for locally grown seasonal produce, such as sweet, subtly tart Cortland apples or garden-fresh pumpkins for these featured recipes. Autumn is a great time to embrace superior freshness.