Need to take full advantage of the ripe summer fruit? This Summer Fruit Crisp is just the recipe for you with peaches, cherries, blueberries, and it’s dairy and gluten free too.
Nutrition
Did you know eating at least 5 servings of fruit (and vegetable) daily has been shown to increase antioxidants levels in plasma, decrease blood pressure which may reduce risk for heart disease(1).
Fruit Spotlight…
Blueberries: Impressive amounts of fiber as well as high levels of the antioxidant anthocyanin which has powerful anti-inflammatory effect
Peaches: Linked to an inhibition, of the blood lipid LDL oxidation, especially when eaten with the skin on. Good sources of vitamin C, fiber, vitamin A, potassium, niacin.
Cherries: Loaded with antioxidants they are known to decrease arthritis pain and inflammation.
Mindfulness
As always I love creating nourishing recipes that not only taste amazing but are satisfying, simple with ‘super food’ ingredients for a boost the nutrient power even in sweets.
Does that mean traditional desserts are off limits? Absolutely not, part of being mindful is recognizing your taste preferences, and allowing yourself to enjoy the desserts you prefer, until you feel content, which requires becoming aware of the satisfaction factor of eating each food.
Get Baking!
This Summer Fruit Crisp is jazzed up with a little bit of sweetness from maple syrup, and boosted with ground flaxseed, coconut oil, walnuts and oats. Enjoy this amazing recipe with a scoop of ice cream if you’d like! Leave a comment or share with me your creations on instagram @sidebarnutrition.
Summer Fruit Crisp
Ingredients
Fruit Filling
- 3 peaches, sliced
- 1 cup blueberries
- 1 cup cherries, pitted
- 1 tablespoon coconut oil, melted
- 1 tablespoon tapioca starch
- 1/4 cup maple syrup
- pinch of cinnamon
Crisp Topping:
- 1 cup oats
- 1 cup walnuts
- 1/4 cup pumpkin seeds
- 1/3 cup maple syrup
- 1/4 cup coconut oil, melted
- 2 tablespoons tapioca starch
- 2 tablespoons ground flaxseed
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
Instructions
- Preheat oven to 350 grease a 9” pie pan with coconut oil.
- Add fruit filling ingredients to large bowl, stir to coat and pour into greased pan.
- In food processor, pulse walnuts and oats until crumbly, add remaining topping ingredients and pulse until combined.
- Spread topping over fruit filling, bake for 45-50 minutes until topping is lightly browned.
- Enjoy as is or with a scoop of ice cream!
Resource:
John JH, Ziebland S, Yudkin P, Roe LS, Neil HA, Oxford Fruit and Vegetable Study Group. Effects of fruit and vegetable consumption on plasma antioxidant concentrations and blood pressure: a randomized controlled trial. Lancet (London, England) [01 Jun 2002, 359(9322):1969-1974].
Leave a Reply