Weight loss based ingredients
- Whole-grain flour (for the dough) – High in fiber to keep you full longer.
- Green apples – Low in calories and rich in dietary fiber.
- Coconut sugar (replaces white sugar) – A low-glycemic sweetener.
- Cinnamon – Boosts metabolism and regulates blood sugar.
- Cardamom (added spice) – Aids digestion and reduces bloating.
- Ghee (replaces butter) – A healthier fat option rich in antioxidants.
- Chia seeds (added to filling) – High in omega-3s and fiber.
- Almond milk (replaces regular milk) – Low in calories and dairy-free.
Cooking Methods (Instructions) Focused for Weight Loss
Start by preparing the apple filling: Heat 1 tablespoon of ghee in a pan and sauté diced green apples with 2 tablespoons of coconut sugar, 1/2 teaspoon of cinnamon, 1/4 teaspoon of cardamom, and a pinch of salt. Cook until the apples are soft but not mushy. Stir in 1 tablespoon of chia seeds to thicken the filling naturally. Let it cool.
For the dough, use whole-grain flour mixed with a pinch of salt and 1 tablespoon of ghee. Add water gradually to form a soft, pliable dough. Roll out the dough into small circles, spoon in the cooled apple filling, and fold the dough over. Seal the edges tightly and brush with a mixture of almond milk and a beaten egg (optional). Sprinkle a pinch of coconut sugar on top and bake at 180°C for 20-25 minutes until golden brown.
Allow the pies to cool for 10 minutes before serving. This method ensures minimal use of unhealthy fats and sugars while maximizing nutritional value.
Weight Loss Tips & Advice
1. Use portion control: Stick to one hand pie per serving to avoid overeating.
2. Pair with a protein-rich snack: Enjoy your hand pie with a handful of nuts or a small piece of cheese to balance blood sugar levels.
3. Stay hydrated: Drink a glass of water before eating to help control appetite.
4. Avoid late-night snacking: Enjoy this dessert during the day when your metabolism is more active.
Conclusion
This Sri Lankan-inspired apple hand pie is a perfect weight-loss-friendly dessert for Sri Lankans. It incorporates locally available ingredients like coconut sugar and spices, which are not only flavorful but also aid in digestion and metabolism. By using whole-grain flour and chia seeds, this recipe ensures you stay full longer, reducing the urge to snack. Enjoy this treat in moderation as part of a balanced diet to achieve your weight loss goals.
Advice and tips conclude: Always pair this dessert with a healthy lifestyle, including regular exercise and mindful eating habits.