Diet Detective column by Charles Stuart Platkin
We've searched far and wide to bring you some of the more interesting and healthful Thanksgiving recipes. Cook, eat, enjoy and be healthy.
Whole-Wheat Apple Pie
Healthy Recipe by: Jyl Steinback, "America's Healthiest Mom" (www.AmericasHealthiestMom.com).
For crust:
1 cup whole-wheat flour
1/4 cup wheat germ
1/3 cup corn oil
3 tablespoons skim milk
For filling:
1 (9-ounce) can frozen apple juice concentrate, thawed
3 tablespoons cornstarch
4 cups peeled, cored and sliced apples
1 tablespoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup low-fat granola
* Place flour and wheat germ in mixing bowl. Add corn oil and milk; mix lightly with a fork until moist. Roll out on lightly floured surface and place in pie pan sprayed with cooking spray.
* Preheat oven to 400 degrees. Combine apple juice and cornstarch until smooth.
* Arrange apple slices on pie crust; sprinkle with cinnamon and nutmeg. Pour juice and cornstarch mixture over apple slices and mix carefully. Sprinkle granola over top and bake 45 to 60 minutes until bubbling and brown.
Makes 8 servings.
Nutritional information per serving: (1/8 pie, or 2 ounces) 257 calories, 10 g fat, 4 g protein, 40 g carbs, 6 g fiber, 38 mg sodium.
Whole-Wheat Pecan Pie
Healthy Recipe by: Penny Block, co-founder and executive director of Block Center for Integrative Cancer Treatment in Evanston, Ill.
For crust:
1 cup whole-wheat flour
1/4 teaspoon sea salt
3-1/2 tablespoons canola oil
3-1/2 tablespoons water
For filling:
2-1/2 cups toasted organic pecans
1/4 cup agave syrup
1/2 cup maple syrup
1/2 cup brown rice syrup
1 tablespoon vanilla extract
1 teaspoon minced fresh ginger
1/4 teaspoon sea salt
3 teaspoons flaxseeds
1-1/2 teaspoons arrowroot powder
1/3 cup soy milk
* Preheat oven to 350 degrees. Lightly oil a 9-inch pie pan. Combine flour and salt in a large bowl. Add oil until coarse crumbs form. Add water, 1 tablespoon at a time, until dough forms a ball. Knead well.
* Roll out dough between 2 pieces of waxed paper to about 1/4-inch thickness.
* Carefully remove the top sheet of waxed paper and place dough in pie pan, pressing lightly but firmly around the edges. Using a fork, puncture the base of the pie crust. Prebake the crust 10 to 15 minutes and remove from oven.
* Meanwhile, place pecans in a large bowl. In a medium saucepan, combine agave, maple and brown rice syrups along with vanilla, ginger and salt. Bring to a boil and simmer for 5 minutes, then remove from heat and allow to cool to room temperature. Grind flaxseeds to a powder in a coffee grinder.
* Combine arrowroot and soy milk with flaxseed powder and cooled syrup mixture, pour into blender and blend until smooth. Pour over pecans, mix well and pour into prebaked pie shell. Bake at 350 degrees for 25 to 30 minutes or until filling has thickened.
Makes 16 servings.
Nutritional information per serving: (2.625 ounces) 220 calories, 14 g fat, 3 g protein, 23 g carbs, 1 g fiber, 1,250 mg sodium.
The opinions expressed are solely those of the writer. Charles Stuart Platkin is a nutrition and public health advocate, founder of DietDetective.com, the health and fitness network and author of "The Diet Detective's Calorie Bargain Bible" (Simon & Schuster, 2007). Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
Posted in Health-med-fit on Monday, November 12, 2007 12:00 am Updated: 10:01 pm.
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