Enjoy "Real" Dessert
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH
You dont have to skip
dessert if youre trying to eat more healthfully or lose
weight. There is a place for a sweet ending to any meal.
Fruit, of course, is the perfect,
healthful way to end a meal. Each season brings new colors, textures
and tastes to the fruit plate.
Fresh fruit can be sliced,
mixed and arranged in a variety of appealing ways. Fruits also
can be simply baked or grilled, which intensifies their sweetness.
Sometimes, however, even the
most healthful eater craves what might be considered a real
You need not be deprived. With
a few adjustments, real desserts can be enjoyed without
sacrificing either taste or health considerations.
Sugar can be cut back in most
recipes without sacrificing sweetness or flavor. Using whole-grain
flour gives a dish extra fiber and other health benefits not
found in refined flours. Canola oil is a good substitute for
unhealthful hydrogenated fats.
Apples are the perfect fall
fruit around which to make a real dessert.
One study shows that apples
are the most concentrated food source of flavonoids, a group
of phytochemicals, natural substances that have been found to
protect against cancer and heart disease, and may block the ability
of certain viruses to grow and spread.
Much of the flavonoids
protection against cancer and heart disease seems related to
their antioxidant power. Apples contain quercetin, a flavonoid
that has been shown to stop the growth of prostate cancer cells
and appears to slow the growth of tumors. Eating foods rich in
quercetin has been linked to lowered risk of stomach, prostate,
ovarian and breast cancers.
The following recipe offers
the health protection of apples in a traditional fall dessert
that definitely qualifies as a real dessert.
Apple-Cranberry Granola Crisp
- Makes 4 servings.
- 1 cup low-fat granola
- 1 tsp. cornstarch
- 2 Tbsp. apple juice
- 1 tsp. lemon juice
- 2 medium apples, cored, peeled
and diced into small pieces 1/8-inch wide
- 1/8 cup (2 Tbsp.) light brown
- 1/2 tsp. cinnamon
- 1 Tbsp. canola oil
- 1 cup dried cranberries
- 1/2 cup vanilla low-fat yogurt
In large nonstick skillet over
low heat, toast granola for 2-3 minutes, then transfer to a small
bowl. Wipe skillet clean and set aside.
In a medium bowl, combine cornstarch
with apple juice and lemon juice so cornstarch is completely
incorporated. Stir in apples, sugar and cinnamon.
Add oil to the skillet and
heat over medium heat until hot. Add apple mixture, spreading
evenly over bottom of pan, and cook, stirring constantly, until
browned but not mushy, about 4 minutes. Mix in cranberries and
heat through. Stir in granola. Reduce heat to low. Flatten mixture
with a spatula, cover and cook 1 to 2 minutes.
Turn mixture out of skillet
onto individual serving dishes or bowls. Top each with a spoonful
of yogurt, if desired.
Per serving: 265 calories, 4 g. total fat (less
than 1 g. saturated fat), 58 g. carbohydrate, 2 g. protein, 5
g. dietary fiber, 79 mg. sodium.