The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 91

Cinnamon Apple Oats 3 ⁄ 4 1  1 ⁄ 2 2  1 ⁄ 2 1 1 ⁄ 2 1 ⁄ 2 1 1 ⁄ 4 cup chopped apple cups old-fashioned rolled oats cups soymilk, unsweetened or plain teaspoon vanilla extract teaspoon salt teaspoon cinnamon tablespoon unsweetened shredded coconut cup chopped walnuts Preheat oven to 350° F. Chop apples and spread on the bottom of an 8˝ x 8˝ baking dish. Distribute oats evenly over apples. Briefly whisk soymilk, vanilla, salt, and cinnamon, and pour slowly over apples and oats. Sprinkle coconut and walnuts on top. Bake for about 45 minutes, until golden brown. Analysis for one serving: 1 ⁄ 8 of an 8˝ × 8˝ baking dish Makes an 8˝ × 8˝ baking dish (8 servings) Calories: 137  •  Fat: 5.1 g  •  Total carbohydrate: 18.1 g Protein: 5.7 g  •  Dietary fiber: 3.2 g  •  Sodium: 192 mg 88 Tropical Breeze Smoothie 1 cup soy, almond, rice, or no-fat dairy milk 1 cup peaches, frozen 3 ⁄ 4 cup mango, frozen 2 tablespoons Welch’s 100% White Grape juice frozen concentrate 1 teaspoon coconut extract (optional) Combine all ingredients in a blender or food processor, and blend on high until smooth and creamy, 1–2 minutes. Analysis for one serving: 1  1 ⁄ 4 cup Makes 2  1 ⁄ 2 cups (2 – 1  1 ⁄ 4 cup servings) Calories: 162  •  Fat: 1.9 g  •  Total carbohydrate: 33.7 g Protein: 4.3 g  •  Dietary fiber: 3.9 g  •  Sodium: 54 mg