It is hard to believe that September was here and gone and the slow effects of fall are beginning to creep up around us.

The fall harvest is in full swing as well as the fall sports schedule. I know that in my school, game days are littered with athletes proudly bearing their colors and shouting words of encouragement to their fellow teammates.

Athletes, did you know what beverage is one of your most powerful allies in helping you be all you can be on game day?

Why, it's chocolate milk!

Surprised?

Don't worry, most people are at first glance. Surprisingly, chocolate milk on game days is one of the best things that you can do for your body. Sure there are lots of other sports drinks out there, all filled with high amounts of sodium, sugar and chemicals of which you cannot pronounce the names, but milk is all natural and wholesome and has tons more naturally occurring nutrients to help you reach your fullest potential.

Some of them include calcium helps keeps your bones nice and healthy to take all the punches and sacks of most contact sports. Potassium to help you regulate fluids in your body, and did you know that milk has 10 times the amount of potassium in one cup than the leading sports drink? There is also vitamins A, D and B, phosphorus and above all, water.

Ninety percent of milk is in fact water, something crucial to every athlete to help keep them hydrated.

So after the game today instead of reaching for that sugary, green looking sports drink, reach for a nice cold glass of chocolate milk to help your body refuel and get more than eight essential vitamins and minerals to help you and your team leave the competition in the dust.

Also, I'd like to share some of my favorite fall recipes.

Emily Young is the current Dairy Princess for Cayuga County

Pumpkin Pie in a Glass

Makes 2 servings

1/2 cup canned pumpkin

3/4 cup 1 percent low fat milk

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

2 teaspoons brown sugar

4 ice cubes

4 tablespoons vanilla yogurt

In a blender add all ingredients except yogurt and puree until smooth. Pour into two glasses and top with two tablespoons of vanilla yogurt.

Cheddar Apple Tarts with Apricot-Mint Glaze

Makes 8 servings

Cheddar Pastry:

2 cups all-purpose flour

1/2 cup (2 ounces) shredded sharp or extra sharp white

cheddar cheese

1 1/2 tablespoons sugar

10 tablespoons (1 1/4 sticks) cold, unsalted butter, cut into small chunks

6-8 tablespoons ice water

Cheddar Apple Filling:

1/2 cup brown sugar

1/2 chopped pecans or walnuts

6 ounces sharp or extra sharp white Cheddar cheese, cut into thin slices

6 medium Granny Smith, Jonagold or Jonathan apples

(about 2 1/4 pounds) peeled, cored, cut into 1/3 inch slices

1 tablespoon chopped fresh mint (optional)

3 tablespoons apricot preserves, warmed white cheddar cheese wedges for topping

Place flour, cheese, sugar and salt in food processor. Process until combined, approximately 10 seconds. Add butter and process until small particles are formed.

With machine running add water through feed tube and process just until mixture holds together. Press dough into a flattened 6 inch circle.

Wrap in plastic wrap and refrigerate at least 30 minutes or overnight.

Heat oven to 400 degrees.

Divide dough into eight pieces. Roll each piece of dough on a lightly floured board into a circle about 6 inch diameter. Place a piece of parchment paper or waxed paper between circles of dough and refrigerate while assembling tarts.

Combine brown sugar and pecans

To make tarts, take a circle of dough and place several slices of cheese in center leaving an edge of about 1 inch.

Place a generous 1/2 cup of sliced apples on top, tucking in additional cheese if desired.

Sprinkle apples with 1 1/2 tablespoons of the brown

sugar-pecan mixture and about 1/2 teaspoon of mint.

Bring edges of pastry over apple mixture pleating edges. Transfer tarts to a parchment lined baking sheet.

Bake until golden brown and apples are tender, 25-30

minutes.

Let tarts cool.

While warm, drizzle each tart with about 1 teaspoon apricot preserve.

If desired top with additional Cheddar cheese wedges.

Best served the day they are made.