I wanted something hot for breakfast the other morning but it was a lower carb day so oatmeal was not on my food plan. I didn’t want an egg for breakfast so I came up with this Mock hot apple pie Ala-mode and it was warm, satisfying and just the right amount of comfort to get my day off to a good start! The Chia seeds added a little “crunch” making this even more fun to eat!
Mock Apple Pie Ala-Mode
- 1 apple, cored and chopped
- 1/4 tbs ground cinnamon
- freshly grated nutmeg
- 6 ounces Fage fat free Greek Yogurt
- 1/4 teaspoon cinnamon
- sweetener of choice
- 1/8 teaspoon vanilla extract
- 1 teaspoon chia seeds
1. In a microwave safe bowl combine the chopped apple with cinnamon and nutmeg. Cover with plastic wrap and microwave until soft, the amount of time will depend on your microwave, it takes about 2 minutes in mine.
2. While apple is cooking, in a small bowl combine yogurt, sweetener, cinnamon and vanilla extract.
3. After removing apple from microwave top it with yogurt mixture and sprinkle with chia seeds.
Amount Per Serving
Calories 247.11 Total Fat 4.77g,Saturated Fat 0.05g,Cholesterol 0mg, Sodium 65.38mg,Potassium 159.64mg,Total Carbohydrates 34.96g,Fiber 10.69g,Sugar 21.21g, Protein 20.7g
A Nutmeg Notebook Recipe
Chia seeds are about the size of sesame seeds and can be found in health food stores. These little seeds are a powerhouse of good nutrition. They are a good source of Omega 3 fatty acids and are packed with fiber – 6g of dietary fiber in just 1 tablespoon! Sprinkle them on a salad, a bowl of cut up fruit salad, add them to yogurt or oatmeal. The soaked seeds are gelatinous in texture so they can be used to make puddings and such. If you toss some chia seeds in your smoothies and let them sit for a bit they get all plumped up and make the smoothie thicker. I have read that they can also be used in baked goods but I haven’t’ tried that yet. I find that a teaspoon of chia seeds is just right for a crunchy little topping. They do get caught in your teeth so be prepared to brush and floss after eating them!
Chia Seeds Nutritional Information
Serving Size: 1 Tablespoon
Calories 70, total fat 4.5g, cholesterol omg, sodium omg, total carbs 7g, dietary fiber 6g, sugars 0g, protein 3g.
I also posted this new breakfast recipe for Blueberry Lemon Cheesecake Yogurt that I came up with on Saturday. I put it in a to go container for our hike. The frozen blueberries kept the yogurt nice and cold. By the time we stopped to eat our lunch the berries had thawed and I thought it was the perfect addition to my lunch! You could even add a scoop of protein powder to the yogurt -oatmeal combination to boost the protein. I have made it a couple more times this week for breakfast and it’s so delicious! Great for cylce 2 of the 17 Day Diet or for Weight Watchers.
I have had a terrible time trying to get this post up today. Word press has not been cooperating and I had the post half done when it magically disappeared and I could not retrieve it! My camera was acting up when I was trying to snap a few simple shots of the chia seeds. My Internet connection was acting strange and everything was loading slowly. All of this when I am trying to cut down on the amount of time spent blogging!
Weighing In Week 4
I decided to weigh in today since I won’t be posting tomorrow and that would be my normal weigh in. I hopped on the scale this morning and I am so happy to report that I am down 1.2 pounds on the scale since last Friday. That is a total of 7.4 pounds gone in what will be 4 weeks tomorrow on The 17 Day Diet! The crazy fluctuation of the numbers on the scale has been a bit unsettling. All the more reason not to get on the scale too often. I did go clothes shopping yesterday and I was pretty happy with how things were fitting in the dressing room. I still have some more pounds drop and those last pounds are the ones that result in the biggest changes!
Tracking Food & Exercise
I have started tracking my food and exercise using My Fitness Pal – its free and can be used on your computer or there is a free iPad app. You get to see how your food breaks down into carbs, fat and protein. Its very easy to use. I discovered that on most days on the 17 DD I have only been getting around 1000 calories (except for our hike last Sunday I had 1300) and I know that’s not enough food. Then when I add in my exercise I can see that I should be consuming more calories given how active I am. During the week I walk outside on average 18 miles plus our 9-13 mile hikes on the weekends, we live in a two story house and I am up down those stairs countless times during the day and spend most of the day on my feet. (The exception being blogging time on the computer)
I decided to up my protein a bit so I have been adding a couple scoops of protein powder to my Kefir Smoothies. At dinner I am taking a larger portion of protein than my usual 4 ounces – going for 8 ounces of fish or 6 ounces of chicken. I will do this for a week and see what happens to my weight loss. So far so good on this food plan. I like it!
Have a wonderful weekend!
Add Your Thoughts
Have you tried Chia Seeds?
Do you track your food and exericise?