Weight loss based ingredients
- 4 large pears (peeled, cored, and sliced) – high in fiber and low in calories
- 1/2 cup low-fat yogurt (replaces sour cream) – lower in fat and calories
- 1/4 cup coconut sugar (replaces white sugar) – lower glycemic index
- 1/4 cup oat flour (replaces all-purpose flour) – whole grain and high in fiber
- 1 egg – provides protein for satiety
- 1 teaspoon vanilla extract – adds flavor without calories
- 1/4 teaspoon salt – balances flavors
- 1/3 cup rolled oats – high in fiber and promotes fullness
- 1 tablespoon coconut oil (replaces butter) – healthy fat alternative
- 1 teaspoon cinnamon – boosts metabolism and adds flavor
- 1/2 teaspoon cardamom (optional) – adds a Sri Lankan touch and aids digestion
Cooking Methods (Instructions) Focused for Weight Loss
Preheat your oven to 350°F (175°C). In a large mixing bowl, combine coconut sugar, low-fat yogurt, oat flour, egg, vanilla, salt, cinnamon, and cardamom. Mix until well blended. Gently fold in the sliced pears, ensuring they are evenly coated. Pour the mixture into a lightly greased baking dish.
In a separate bowl, prepare the topping by mixing rolled oats, 1 tablespoon of coconut sugar, and 1 tablespoon of melted coconut oil. Sprinkle this mixture evenly over the pear mixture. Bake for 30-35 minutes or until the filling is set and the topping is golden brown. Allow to cool slightly before serving.
Weight Loss Tips & Advice
To maximize weight loss benefits, use fresh, locally sourced pears, which are in season and more nutritious. Avoid overeating by serving small portions and pairing this dessert with a cup of unsweetened herbal tea. Incorporate regular physical activity into your routine to complement your healthy eating habits.
For Sri Lankans, this recipe uses familiar flavors like cinnamon and cardamom, making it easier to adopt as part of a weight-loss-friendly diet. The use of coconut sugar and coconut oil aligns with local preferences while providing healthier alternatives to traditional ingredients.
Conclusion
This low-calorie Sri Lankan spiced pear pudding is an excellent choice for weight loss because it replaces high-calorie, high-sugar ingredients with healthier alternatives. The recipe is rich in fiber, which promotes satiety and aids digestion, and it incorporates spices that boost metabolism. It’s a delicious and culturally relevant way for Sri Lankans to enjoy a dessert while staying on track with their weight loss goals.
Remember, moderation is key. Enjoy this dessert as part of a balanced diet and active lifestyle for the best results.