Berry Crisp

Looking for an easy summer dessert? This recipe combines all the antioxidants of berries served up with whole grains. Use whatever berries, fruit, or a combination of fruit depending on what is in season to make this delicious dish. This crisp works well with frozen berries as well.

Berry Crisp

Servings : 8

6 cups berries
1 teaspoon cornstarch
1 1/4 cups quick cooking oats
1/2 cup whole wheat flour
1/4 cup brown sugar
2 tablespoons chopped pecans (optional)
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
pinch salt
3 tablespoons melted butter
3 tablespoons canola oil
3 tablespoons orange juice

In a 8 inch square pan, combine berries and cornstarch.

In a bowl combine oats, flour, pecans, sugar, cinnamon, nutmeg and salt. Stir in butter, oil, and orange juice. Spoon mixture on top of berries.

Bake at 425 degrees for 25 minutes or until top is lightly brown and berries are bubbly.

Serve with vanilla ice cream or yogurt.



Per Serving (without pecans): 212 Calories; 11g Fat; 4g Protein; 27g Carbohydrate; 5g Dietary Fiber; 12mg Cholesterol; 48mg Sodium.

Strawberries

Strawberries are high in dietary fiber, vitamin C, manganese, folate, potassium, and flavonoids. One cup of strawberries gives you 140 percent of your recommended daily allowance of vitamin C. That’s more than you find in an orange.

Although you can find strawberries in the grocery store year round, this is the best time to get them locally. Pick your own or pick them up at a stand along the road. When choosing strawberries remember they do not ripen after they are picked, so look for shiny bright red strawberries. To keep them fresh, refrigerate soon after purchasing the berries and do not wash them until shortly before you will eat them.

Fresh strawberries are great on their own, just wash and enjoy. Here are some other ideas so simple you won’t need a recipe:

For a healthy decadent dessert, dip them in melted dark chocolate.

Layer strawberries with yogurt and granola or just toss them in your oatmeal in the morning.

Enjoy them in a salad with spinach, walnuts, and balsamic vinaigrette.

Toss strawberries with your other favorite fruits for a fruit salad or alternate these fruit on a bamboo skewer.

Did you pick too may strawberries or just want to enjoy them out of season? To freeze strawberries, wash and dry them, remove the stems, and arrange them single layer on a baking sheet. Place the sheet in the freezer until the berries are solidly frozen. Then store them in the freezer in a zip-lock freezer bag.

Glycemic Index

The glycemic index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Low GI foods produce only small fluctuations in our blood glucose (as well as insulin) which means you will feel fuller for longer between meals.

A low GI diet may help you lose/control weight, increase the body's sensitivity to insulin, improve diabetes control as well as decrease the risk of developing diabetes, help you manage the symptoms of PCOS, reduce the risk of heart disease, and reduce blood cholesterol levels.

A Glycemic Index of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. Most fruits, vegetables, whole grains, and legumes have a low GI. As do meat, fish, eggs, and nuts because they are extremely low in carbohydrates.

The glycemic index was created on a standard amount of carbohydrate per food (50 grams), it does not provide information about the amount of food being eaten. High-glycemic-index foods may have a low carbohydrate content, and low-glycemic-index foods may have a high carbohydrate content. For example carrots; they have a high GI but to get 50 grams of carbohydrate from carrots, you would need to eat much more than a standard serving (4 cups).

The glycemic load (GL) is way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture. It is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.

The glycemic index should not be the only thing you consider when selecting what to eat. Take into account the amount of carbohydrate, the amount and type of fat, the fiber and salt content. If this seems like too much to think about just remember…Eat less processed foods and Eat more fruits, vegetables, and whole grains.

Whole Grain Waffles

Whole grains are better than refined ones, more nutrients, more fiber, need I go on? This healthier version of a breakfast classic should tide you over until lunch. Make these waffles ahead of time, store in the freezer wrapped in plastic wrap or separated with parchment paper, and pop in the toaster for a nutritious breakfast. If you are feeding the whole family at once you may wish to heat them in the oven all at once, right on the oven rack. If you're not planning on later toasting these waffles you may find them softer than what you are used to.

Whole Grain Waffles

2 eggs -- beaten
1 3/4 cups skim milk
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
1 cup whole wheat pastry flour or white whole wheat flour
1/2 cup flax seed meal
1/4 cup wheat germ
1/4 cup rolled oats
4 teaspoons baking powder
1 tablespoon sugar
1/4 teaspoon salt
1 teaspoon cinnamon

In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla. In another bowl combine whole wheat pastry flour, flax seed meal, wheat germ, baking powder, sugar, cinnamon and salt. Add to wet ingredients and mix until smooth.

Preheat a waffle iron, and coat with cooking spray. Pour batter (amount will vary, check your waffle iron instructions) into waffle iron in batches, and cook until crisp and golden brown.

Heat frozen waffle in toaster or a in 400 degree oven 5 minutes or until hot and crispy.


Per Serving: 175 Calories; 5g Fat; 8g Protein; 24g Carbohydrate; 6g Fiber; 54mg Cholesterol; 360mg Sodium.