CHICOPEE, Mass. (Mass Appeal) - Dr. Laura Hutchinson showed us how to make some healthy low fat holiday dessert options, apple crisp and sweet potato truffle balls!
Healthy Apple Crisp
- 5 medium-large crisp, tart apples, such as McIntosh, Empire, Granny Smith or Cortland, peeled and thinly sliced (about 6 cups)
- 3 tablespoons granulated sugar
- 1 tablespoon lemon juice
- 1 teaspoon ground cinnamon, divided
- 2/3 cup whole-wheat flour
- 1/2 cup old-fashioned rolled oats, (not instant)
- 1/2 cup packed light brown sugar2 tablespoons butter or coconut oil, cut into small pieces
- 2 tablespoons canola oil
- 2 tablespoons frozen apple juice concentrate or apple cider, thawed
- 1/3 cup coarsely chopped hazelnuts, or walnuts
- Preheat oven to 375°F. Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray.
- Combine apples with granulated sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes.
- Meanwhile, combine whole-wheat flour, oats, brown sugar and the remaining 1/2 teaspoon cinnamon in a medium bowl. Mix to blend. Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks. Stir in oil, apple juice concentrate and nuts; toss well until evenly moistened and clumpy.
- Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more. Let cool for at least 15 minutes before serving.
Per serving: 274 calories; 10 g fat ( 3 g sat , 5 g mono ); 8 mg cholesterol; 47 g carbohydrates; 3 g protein; 6 g fiber; 1 mg sodium; 231 mg potassium.
Sweet Potato Truffles
- 2 large sweet potatoes, scrubbed
- 1 oz finely shredded unsweetened coconut
- 1/4 cup raw, unsalted pecans
- 1/4 cup pure maple syrup
- 1 tsp pure vanilla extract
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground ginger
- 6 tbsp coconut flour
- Preheat oven to 425˚F. On a foil-lined rimmed baking sheet, add potatoes. Bake, turning once, for 50 minutes, until fork-tender. Remove from oven and let sit until cool enough to handle.
- Meanwhile, heat a small skillet on medium. Add coconut and cook, stirring often, until toasted and lightly browned, about 4 minutes. Transfer to a shallow bowl or plate.
- Halve potatoes and scoop out flesh, discarding skins. Transfer flesh to a medium bowl and mash with a potato masher.
- In a food processor, process pecans into fine crumbs. Add 1 cup mashed potato flesh (reserve remaining potato for another use) and maple syrup. Process until smooth, stopping to scrape down sides of bowl. Add vanilla, cinnamon, nutmeg and ginger and process to combine. Gradually add flour and pulse to fully combine.
- Scoop out potato mixture in 1-tbsp increments and roll into balls. Transfer to coconut and roll to coat. Arrange on a parchment-lined baking sheet and refrigerate for at least 30 minutes. To store, refrigerate in an airtight container for up to three days.
Nutrients per serving (2 truffles): Calories: 90,Total Fat: 4 g, Sat. Fat: 2g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 11 g, Fiber: 2 g, Sugars: 3 g, Protein: 1 g , Sodium: 18 mg, Cholesterol: 0 mg