Kick-Ass Apple Crisp...

[grace0418]

...that just happens to be low fat, high in nutrition and diabetic friendly. I made it tonight and it rocks.

If anyone is interested, here's the recipe...


4 large apples of your choice
juice and zest of 1/2 lemon
2 tsp. cinnamon
1/2 cup brown rice syrup (available at health food stores or Whole Foods/Wild Oats, etc. and doesn't spike blood sugar)
1/4 cup soy flour (low carb and high protein, great for diabetics)
1/4 cup flax meal (both the flax meal and soy flour are fairly widely available, Bob's Red Mill is the brand I see most often)
1/2 oats (super nutritious)
1/4 cup walnuts, chopped (along with flax meal, an excellent source of Omega-3 fatty acids)
pinch of kosher salt

Core and slice the apples (I leave the skin on for added nutrition) and toss them with the lemon juice, the lemon zest, 1 tsp. cinnamon, 2 tbls of soy flour and 1/4 cup of brown rice syrup. Place them in a med/lg baking dish (I use a 9"x7" 11 cup rectangular pyrex dish).

In a medium bowl mix the oats, flax meal, walnuts, salt, and the remaining soy flour, cinnamon and brown rice syrup. The flax meal replaces butter so there is no need to add any additional fat to the topping.

Drop small blobs of the topping on the apples until it's pretty evenly distributed and bake in a 375 degree oven for about 40 minutes or so. I loosely place foil over the dish for the first 20 minutes so the topping doesn't get too brown before the filling cooks completely.

A serving (1/8th of the whole dish) is 189 calories, 4.5 g fat and 33 carbs but is packed with flavor, nutrients, protein, good fats and complex carbs.

[grace0418]

1. Dang, I know I'm a lounge loser but I thought apple crisp might garner

a response or two (besides my own).

[LaurenG]

2. I just copied the recipe. I think it looks delicious.

Thanks for posting it. :) :hi:

[grace0418]

5. Thank you for saying so!

I was wondering if I smelled or something. :hi:

[Callalily]

3. Your apple crisp

sounds yummy. I could really go for some. Would pair well with my coffee this morning.

[grace0418]

7. Come on over! I will share!

I was thinking it would make a great breakfast. Especially with a dollop of yogurt on top.

[Qanisqineq]

4. I *love* apple crisp

I'll copy the recipe and try someday when I can find the ingredients. Plus, over the past year I have begun to eat really healthy (with a treat here and there) so this would be perfect.

[grace0418]

9. Everything but the brown rice syrup should be really easy to find. I get both

the flax meal and the soy flour at my local grocery, don't even have to go to a health food store. If you check out Bob's Red Mill's website I bet you could figure out where the stuff is sold near you. It's a great company, soooooo many yummy and healthy items.

If you can't find the brown rice syrup (go to Lundberg.com for a listing), you could substitute sugar. If you can find evaporated cane juice sugar that would be better than processed white sugar.

[MadAsHellNewYorker]

6. mmmm looks delicious

:9

[grace0418]

10. Thanks!

It really was delicious and didn't feel like it was good for me at all! ;)

[MadAsHellNewYorker]

11. ha! Thats the best right,

tastes so good you cant even believe its healthy :rofl:

[sakabatou]

8. I'll have to make ths someday

[grace0418]

12. You should! I'm going to try it with blueberries next time.

Blueberries being a super food full of antioxidants.

[sakabatou]

14. OK

Now to print out the recipie and go to the market. Unfortunately, I can't drive due to my meds, so I'll ask my mom if I can go with ther to pick this stuff up.

[Shine]

13. I am copying this and printing it up. Thanks, grace!

:hi:
I've never used brown rice syrup, flax meal or soy flour before...however, I do use flaxseed oil a lot, in smoothies, on steamed veggies. It's great stuff!

[grace0418]

15. This is my first time using brown rice syrup in a recipe. We bought it recently

because my husband is desperate for sweet treats that don't spike his blood sugar. And he really wants to avoid using the weird chemicals that are in Equal and Splenda. It's quite nice, it has the consistency of honey and tastes a bit like caramel. I've tried it in my tea and in yogurt and it's good.

Soy flour is also a relatively new find. You can't replace all of the flour in a recipe with it because it doesn't rise very well, but it works great when you just need to dust something with flour or thicken something.

Flax meal we've used for a couple of years now. I don't like salmon (wish I did but I can't make myself) so I turned to the flax meal to get those fatty acids. Apparently the seeds don't get digested enough to work their magic, so the meal is better. I sprinkle it on salads, in my yogurt, in cereal, in anything that would call for bread crumbs, on PB&J, etc. It's nutty and delicious. The oil is great too!

I hope you like the recipe. I want to try it with other fruits.

[grace0418]

16. Bob's Red Mill and Lundbergs... where to find the more exotic ingredients.

The brown rice syrup:

http://www.lundberg.com/products/syrup_og.shtml

The site has a listing of where the products are available.



The soy flour and the flaxseed meal:

http://www.bobsredmill.com/index.php

This is a great site with lots of resources, recipes and info on where to find the products (including ordering direct from the company)