HOMEMADE UPGRADE: Apple Pie 4 Tbsp almond butter ½ cup rolled oats ¼ cup chopped almonds and walnuts ¼ cup unsweetened coconut flakes 2 tsp cinnamon, divided 1 Tbsp honey 1 Granny Smith apple ¼ tsp ground nutmeg ¼ tsp ground cardamom 2 tsp lemon juice MAKES 4 SERVINGS Per serving: 260 cal, 17 g fat (4.5 g sat), 23 g carbs, 10 g sugar, 40 mg sodium, 5 g fiber, 7 g protein DON’T BE FLAKY To instantly slim-ify your pie, skip the crust; it’s little more than butter and flour. Instead, get your crunch from delicious whole oats, which research links to weight loss. Beta-glucan, a type of oat fiber, may also help ward off heart disease and diabetes. PICK A BETTER BUTTER The almond variety is rich in monounsaturated fats, the type associated with less belly blub. It also packs essential minerals such as magnesium, iron, and calcium. GET FRESH Canned pie filling has more added sugar than you may suspect—around 20 grams total for ⅓ cup (and who eats just ⅓ cup?). It’s also nutritionally barren. A fresh Granny Smith, on the other hand, contains vitamin C and pectin, a compound that may help increase fullness. GO COCO-LOCO The saturated fats in coconut are the kind you do want—they help burn flab and boost “good” cholesterol levels. The powerfood also has antibacterial and antiviral properties. SLASH AND BURN (CALS!) In a study, people who nibbled on small portions of snacks that were high in fat ate far less overall than those who binged on unhealthy treats—and they reported feeling just as satisfied afterward. 1 Preheat oven to 375°F. Place 1 tablespoon almond butter in each of four 6-ounce ramekins or custard cups. 2 In a bowl, combine oats, nuts, coconut, 1 teaspoon of the cinnamon, and honey. 3 Wash, core, and dice apple; in a separate bowl, mix apple with remaining cinnamon, other spices, and lemon juice. 4 Divide apple pieces among ramekins, then top with oat mixture. Bake for 15 to 20 minutes.
Posted on: Thu, 13 Nov 2014 01:02:10 +0000
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