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