Weight loss based ingredients
- 2 cups rolled oats (high-fiber, low-glycemic index)
- 1 cup peeled and diced apples (low-calorie, vitamin-rich)
- 1 cup diced ripe jackfruit (natural sweetness, rich in fiber)
- 1 ½ cups low-fat coconut milk (healthy fats, low-calorie)
- 2 tablespoons jaggery or coconut sugar (natural sweetener)
- 1 teaspoon cinnamon (metabolism-boosting)
- ½ teaspoon cardamom (digestive health)
- 2 egg whites (high-protein, low-fat)
- ¼ cup unsweetened shredded coconut (healthy fats, fiber)
- 1 teaspoon vanilla extract (flavor enhancer, sugar-free)
Cooking Methods (Instructions) Focused for Weight Loss
Preheat the oven to 350°F (175°C). Lightly grease a 7×11-inch baking dish with a small amount of coconut oil.
In a large bowl, combine rolled oats, diced apples, and jackfruit. In a small saucepan, heat low-fat coconut milk, jaggery, and cinnamon over medium heat until the jaggery dissolves. Pour this mixture over the oat mixture and stir until well-coated. Transfer to the prepared baking dish.
In a separate bowl, whisk egg whites with cardamom and vanilla extract. Pour this mixture evenly over the oat mixture in the baking dish. Sprinkle unsweetened shredded coconut on top.
Bake in the preheated oven for 30-40 minutes, or until the center is set and the top is golden brown. Serve warm or at room temperature. Avoid adding any additional sauces or toppings to keep it low-calorie.
Weight Loss Tips & Advice
1. Use jaggery or coconut sugar sparingly to keep the dessert low in added sugars. These natural sweeteners are healthier alternatives to refined sugar.
2. Opt for low-fat coconut milk to reduce calorie intake while still enjoying the creamy texture.
3. Jackfruit is a great addition for natural sweetness and fiber, which helps you feel full longer, reducing the urge to snack on unhealthy options.
4. Avoid adding butter or margarine to this recipe. Instead, use a minimal amount of coconut oil for greasing the baking dish.
Conclusion
This Sri Lankan Apple and Jackfruit Oats Pudding is an excellent choice for weight loss as it is low in calories, high in fiber, and packed with natural flavors. The use of locally available ingredients like jackfruit, jaggery, and coconut makes it accessible and affordable for Sri Lankans. The recipe is also rich in nutrients that support digestion, metabolism, and overall health. Enjoy this dessert guilt-free as part of a balanced diet, and pair it with regular exercise for effective weight loss.
Advice: Stick to portion control and avoid overindulging, even with healthier desserts. Balance this treat with other nutrient-rich meals throughout the day.