Berry Crisp
This lower-sugar version of the Blueberry Crisp recipe in our Food for Thought—Healing Foods to Savor provides a generous half-cup of berries with each serving. The berries are rich in fiber and also a good source of protective antioxidant anthocyanadins … the blue/purple pigments that give berries their characteristic color. The lemon or lime rind is an essential ingredient…adding a refreshing zest as well as limonene, which increases the activity of detoxification enzymes. Limonene can also taste bitter, so you might want to try the recipe first with less zest and gradually work your way up to a tablespoon over time.
- 4 tbsp. organic butter, coarsely grated if frozen (or chopped if cold)
- 24 oz frozen mixed berries or blueberries, (partially) thawed
- Rind of 1 large lemon or 2 limes (a generous tbsp zest)
- 1/2 cup brown sugar, divided
- 1/4 cup flour, divided
- 3/4 cup old-fashioned rolled oats
- 1/4 tsp. salt
- 1 tsp. cinnamon
- 1/2 tsp. nutmeg
Butter a 7-x11-inch oven-safe glass or ceramic dish with some of the butter. Grate or chop the rest. Mix together the berries, lemon or lime zest, 1/4 cup brown sugar, and about 1 tbsp of the flour. In a small food processor, mix together briefly the butter, 1/4 cup brown sugar, flour, oats, salt, cinnamon, and nutmeg. Be careful not to over-mix, as you do not want to create a fine powder. Pour the fruit mixture into the greased baking dish and cover with flour/oat mixture. Bake at 375-degrees for 45 minutes (or until top is lightly browned).
Makes 8 portions. Each serving provides about 205 calories, 2g protein, 7g fat (4g sat), 15 mg cholesterol, 36g carbohydrate, 4g fiber, 130 mg sodium, 116 mg potassium, 30 mg calcium, 20 mg magnesium.