Adapted from American Dietetic Association’s Cooking Healthy Across America (John Wiley & Sons, Inc., 2005; Ed. Kristine Napier, MPH, RD)
This recipe includes whole grains, which help manage blood sugars.
¾ cups all-purpose flour
½ cups toasted wheat germ
¾ cups old-fashioned oats
½ cup dark brown sugar
1/3 cup chopped pecans
1 ½ tsp ground cinnamon
½ cup unsalted butter, melted
8 apples (Granny Smith or Macintosh work well)
3 Tbsp lemon juice
1. Preheat oven to 375°F. Coat 13x9-inch glass or ceramic baking dish with cooking spray.
2. Stir together ½ cup flour, wheat germ, oats, brown sugar, pecans, and cinnamon in a medium-sized bowl. Stir in the melted butter and set aside.
3. Core the apples, chop, and place in a large bowl; spritz with the lemon juice; stir. Stir in the remaining ¼ cup flour.
4. Place the apple mixture in the baking dish. Sprinkle the flour-oat mixture over the top. Bake for 45 minutes, or until the apples are tender. Cool slightly and serve warm.
Serving size: 1 cup; 140 calories; 5g fat; 2g saturated fat; 5mg cholesterol; 0mg sodium; 24g carbohydrates; 2g fiber; 2g protein