Recipe – Healthy Apple Crisp

Recipes

A recipe that I’ve discussed with a lot of my clients is for the Healthy Apple Crumble that Sarah developed based on an existing recipe.  For it, you’ll need the following ingredients:

  • ~ 2 lbs. of Apples, Chopped, Peeled, and Cored.
  • 20g Flour
  • 8g Splenda (or Apriva)
  • 1/3 Cup of Orange Juice
  • Spices (Cinnamon or Pumpkin Spice)
  • 70g Smart Balance Light
  • 14g Splenda (or Apriva)
  • 60g Flour
  • 50g Oatmeal

Everything down to the spices are for the main part of the dish; the second set of ingredients are for the crumble topping.  Instructions:

  1. Get an 8 or 10 inch Pyrex and set it on the counter.  Ideally you would measure it’s weight at this point.  (I happen to know how much my Pyrex weighs because we use it so often: 1.094 kg).
  2. Wash, peel, core, and chop the apples into 1 inch (ishk) chunks.  After the apples are chopped, it would be a good idea to measure their weight in grams now.
  3. Hand mix the following ingredients in a large bowl with the apples:
    1. 20g Flour
    2. 8g Splenda (or Apriva)
    3. 1/3 Cup of Orange Juice
    4. Spices
  4. Set the apple mixture into the Pyrex dish.
  5. In a separate bowl, mix the following dry ingredients for the crumble:
    1. 14g Splenda (or Apriva)
    2. 60g Flour
    3. 50g Flour
  6. Add the 70g of Smart Balance Light into the dry mix and mash together with a fork.
  7. Crumble the crumble mix on top of the apple mixture that’s in the Pyrex dish.

    Delicious finished product.

Ta-da!  It’s a low Calorie recipe that comes out to somewhere between 1100 and 1300 Calories for the entire dish.  You can bring the Calories down further by using Truvia instead of Splenda; we used Apriva (The Kroger brand of Splenda) because we don’t mind the flavor and it’s cheap.  If you have all of the measurements in grams, you’ll be able to know the exact Calories from all of the ingredients; if you then take the weight of the dish after it’s cooled in the oven and subtract that weight of the Pyrex, you’ll know the total yield.  From there, you can calculate the amount you’ve consumed and you’ll know the Calories.

Example: If the dish weights 1.094 kg dry, and finished it weights 2.100 kg, that means that the crumble itself is 1.006 kg, or 1006 g.  If you then consume 350 g, you can do the math: 350 g / 1006 g, which comes out to 0.348 of the total Calories.