FFF, Lost Legs and Apple Pie Cake–Low Fat

by Joanne on September 3, 2011

FFF = Family Fun Friday.


We had a BBQ up at Sue and Sam’s house in Forestport.  Shane had to come with us because he wasn’t feeling well all day.  In fact, we had to go to the vet for some meds.  I didn’t want to leave him home alone.


The food BBQ’d by young Sammy D was so good.  Everyone enjoyed chicken, pork, and beef while Sammy D cooked swordfish for me.  We had salt potatoes, mixed veg and a wonderfully fresh tossed salad.

The lake was calm and beautiful.


Lost Legs

My long run was scheduled for today, 18 – 20 miles.  Since Shane was sick, I left him at home for Ted to take on a little walk.  Shane did make it through the night without tossing his cookies so I knew he was better than he was on Friday.  But still, he didn’t eat much so it wasn’t wise to take him running.

My mind and legs were heavy.  Mentally, I was worried about Shane.  I stopped and called Ted about Shane.  All was good so what was initially going to be a very short run turned into a 17 miler. One mile short of the minimum goal.  Oh well. Not all days can be good. The initial 5 miles were total junk miles.  Maybe Monday will bring renewed energy and running mojo.

Plans for today:  We are taking Steve and Tracy to New York State wine country.

Apple Pie Cake

Low fat or no fat?  Well, very little fat any way.  Sugar?  I used honey and the natural sweetness of apples.


Let’s hear what you think.


Makes 1 Bundt Style Cake

  • 1 1/4 cup Applesauce
  • 1 cup honey
  • 3/4 cup egg whites
  • 2 tsp vanilla
  • 2 tsp apple pie spice (or simply cinnamon)
  • 1 1/2 cups soy flour (whole grain soy flour offers 35% protein!)
  • 1 1/2 cups all purpose flour
  • 1 tsp baking soda
  • 1 tsp salt
  • 2 large sweet apples (Golden delicious, or your favorite), peeled, cored and diced

Preheat the oven to 350 F.  Spray a Bundt pan with baking non stick spray.  Mix the applesauce, honey, vanilla, and apple pie spice.  Add the diced apples.

In a smaller bowl, mix the flours, soda and salt. 

Stir just to combine the flour to the applesauce mix.

Beat the egg whites until they become stiff then fold them CAREFULLY into the flour-applesauce mix.  Only until BARELY combined.

Turn mixture into Bundt and bake for 55 – 65 minutes.  Remove from oven and allow to cool for 30 minutes before removing from pan.


You might want to top with powdered sugar.


Then serve with a dollop of vanilla whipped cream and fruit.


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  • At 2011.09.03 09:53, Sandi said:

    Your dog is so sweet!

    Like your sugar choices of honey & the natural sweetness of apples, and your WG soy flour has that much protein, WOW!

    Look forward to your wine country post-

    • At 2011.09.05 19:26, Joanne said:

      Thank you. He is sweet. Wine country was great. Check it out.

      • At 2011.09.03 17:11, Sandra's Easy Cooking said:

        What a great recipe..looks so moist and delicious! I love how apples are peaking!:))
        Thank you for sharing, this one is a keeper!

        • At 2011.09.05 19:26, Joanne said:

          Thanks. It was loaded with apples

          • At 2011.09.03 19:43, claudia @whats cookin italian cuisine said:

            This is what makes me miss upstate so much twin orchards fresh apples and this cake is calling my name.

            • At 2011.09.05 19:26, Joanne said:

              We just went to Twin Orchards. I love the Crispins.

              • At 2011.09.03 20:05, Tina@GottaRunNow said:

                That cake looks so good. Makes me wish I needed to bake a cake! Perfect plate, too!

                • At 2011.09.05 19:27, Joanne said:

                  Thanks Tina 🙂

                  • At 2011.09.04 09:31, Hannah said:

                    Very impressive bundt- From the looks of it, I would have never guessed it was secretly so healthy!

                    • At 2011.09.05 19:27, Joanne said:

                      It’s on the healthy side but doesn’t taste it.

                      • At 2011.09.05 05:51, Medeja said:

                        Great pie cake 🙂 I love apple pies ( or cakes) so much! Nice recipe, definitely worth trying.

                        • At 2011.09.05 19:27, Joanne said:

                          My favorite as well … apple anything.

                          • At 2011.09.05 16:56, Monet said:

                            All you had to say was Apple Pie Cake. Wow! This looks and sounds so good (and healthy too!) Thanks for sharing this lovely recipe! I hope you are having a nice day. I’m enjoying my Labor Day with baking and friends. Much love from Austin!

                            • At 2011.09.05 19:28, Joanne said:

                              Baking and time with friends. Your labor day will be perfect.

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