Apple Pie, Lightened Up
With apple season here and the holidays fast approaching, it’s hard not to crave homemade apple pie, but all the fat and calories can help pack on the pounds over winter. How about some lighter options?
Nutrition Facts
A modest slice of apple pie has more than 400 calories and about 20 grams of fat (five of those come from the less-healthy saturated fats). Add some ice cream or whipped cream, and you’re looking at well over 500 calories, which knocks out 25% of the average 2,000-calorie diet. Skipping the toppings is a good place to start, but there are ways to adjust the main ingredients and still satisfy that apple pie urge.
Filling
The fruity filling is the least problematic part of your average apple pie; the crust is another story (more on that below). Most fillings are made from apples, a small amount of sugar and some low-calorie flavorings like cinnamon, vanilla or lemon juice. Watch out for recipes that call for gobs of butter — save that for the crust. The ingredients may include a sprinkle of flour to help thicken the filling; that’s not going to make a significant difference on the calories or fat so don’t worry. Some folks pile on loads of apples, which can cause the calories to climb. One apple has about 70 calories — you really shouldn’t need more than half to three-quarters of an apple per person in a slice.
Crust
Butter, shortening and lard are three things that help make a flaky and tasty pie crust — unfortunately, they contribute oodles of fat and calories. Your smartest option is to use half of the crust by making a galette, which is a rustic, open-faced apple tart. You can have all the apple pie flavor (with the same ingredients) in much more figure-friendly portions.
Pre-made refrigerated pie dough is an option for in-a-pinch baking, but I prefer to make my own from scratch. Use a combo of all-purpose and whole-wheat pastry flour for a nutty flavor and some extra fiber. Of course, you will need some butter, but replacing some of it with plain low-fat yogurt or light sour cream can help make a lighter but still flavorful crust.
Beyond a galette, try using light, airy (and much lower calorie) phyllo dough to make apple turnovers, or make a warm apple crisp with a crunchy topping made from oats and a few nuts. For fall dinner parties, I like to make individual apple crisps in ramekins for my guests. With all the calories saved, there’s room for a small scoop of vanilla ice cream on top.
What a unique apple pie. This is certainly a new way to make it.
Hello!
I also have a great recipe using canola oil…just omit the butter/shortening from the recipe and use 25% less canola oil. For example: if your crust recipe calls for 1 cup shortening, use 3/4 cups canola oil. Chill the dough ball and roll out between two sheets of non-stick wrap. Its excellent, tasty and flaky!
Now…your are not only getting a healthier fat and less fat over all!
I also use a canola crust and people always rave about it. For a two-crust pie, I mix two cups flour with 1/2 tsp. salt, then mix 1/2 cup canola oil with about 5 T. cold water. Add the oil-water mixture to the flour and mix till just combined. This rolls out well without chilling, which is also a plus.
Thank you soooo Much!!!
I love the canola oil idea. My husband adores apple pie, and since we both need to watch our cholesterol intake, I don't make it as often as he would like. I'll definitely try this. Thanks!
watched a program on the making of canola oil(from a weed in Canada)wow what a process and I believe with time people will realize its not very healthy or good for you
I use smarter balance in place of butter and the crusts are flaky and delicious.
Wow. Thanks for the great tips!
this is fascinating,,, I will try this recipe with the canola oil.. I love the canola oil, I use it for everything and my daughter has introduced me to Smart Balance, I love it, too… I have always used REAL butter. I still keep on hand though, bad.. I am really trying to weed myself off of it, though, but I do use it in MODERATION…yeah, right…
Thanks! Sounds very easy. I will try this one out soon.
I don't know what is unhealthy about canola oil but I wish I know what show you saw it on. My heart doctor said if I ever need to use oil for anything to use canola oil instead. I use extra virgin olive oil for small things since it has more fat & things in it.
Let us know what you saw & where on TV please.
Thanks!
Don’t use canola oil. Use either a ‘pure’ olive oil, not an extra virgin. By ‘pure’ I mean one that is from a later pressing so it should be more yellow in colour, not the greenish tint of the extra virgin. The extra virgin will make the crust very wet and also introduce a stronger olive oil flavour. I personally use a sunflower now more than olive oil because of it’s lack of flavour and its much cheaper than the olive oil.
Sunflower is a great oil!