Sri Lankan Spiced Apple Oatmeal Bake

This Sri Lankan-inspired Spiced Apple Oatmeal Bake is a healthy twist on the classic apple crisp, designed for weight loss. It uses locally available ingredients like cinnamon, oats, and coconut oil, while reducing sugar and incorporating nutrient-dense alternatives. Perfect for a guilt-free breakfast or snack, this recipe is both delicious and supportive of weight management goals.

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Weight loss based ingredients

  • 10 cups of green apples (peeled, cored, and sliced) – Low in calories and high in fiber.
  • 1/4 cup of coconut sugar (as a healthier sugar alternative).
  • 1 tablespoon of whole wheat flour (for added fiber).
  • 1 teaspoon of ground cinnamon (boosts metabolism and regulates blood sugar).
  • 1/2 cup of water (to keep the dish moist without added fats).
  • 1 cup of rolled oats (high in fiber and promotes satiety).
  • 1/2 cup of almond flour (low-carb and protein-rich).
  • 1/4 teaspoon of baking powder (for a light texture).
  • 1/4 cup of melted coconut oil (healthy fats for sustained energy).
  • 1/4 teaspoon of cardamom (a Sri Lankan spice that aids digestion).

Cooking Methods (Instructions) Focused for Weight Loss

1. Preheat the oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish with coconut oil spray.

2. In a large bowl, toss the sliced apples with coconut sugar, whole wheat flour, cinnamon, and cardamom. Spread the mixture evenly in the baking dish and pour water over the apples.

3. In another bowl, combine rolled oats, almond flour, baking powder, and melted coconut oil. Mix until crumbly, then sprinkle evenly over the apples.

4. Bake for 40-45 minutes or until the top is golden brown and the apples are tender. Let it cool slightly before serving.

5. Serve warm as a breakfast or snack option. Pair with a cup of unsweetened herbal tea for added benefits.

Weight Loss Tips & Advice

1. Use green apples instead of red apples, as they are lower in sugar and higher in fiber, which helps with satiety.

2. Replace refined sugar with coconut sugar or stevia to reduce calorie intake while maintaining sweetness.

3. Incorporate spices like cinnamon and cardamom, which are known to boost metabolism and aid digestion.

4. Opt for rolled oats instead of quick oats, as they have a lower glycemic index and keep you fuller for longer.

5. Avoid adding extra butter or cream; instead, enjoy the dish as is or with a dollop of low-fat yogurt.

Conclusion

This Sri Lankan Spiced Apple Oatmeal Bake is an excellent choice for weight loss, especially for Sri Lankans who enjoy flavorful and comforting dishes. The use of local spices and healthier ingredient swaps makes it both nutritious and satisfying. By incorporating fiber-rich ingredients and reducing added sugars, this recipe supports weight management while providing essential nutrients. Enjoy this dish as part of a balanced diet and pair it with regular exercise for optimal results.