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FEATURE
Blueberry & Peach Crisp
WHAT YOU WILL NEED
1
pound sliced peaches
(fresh, canned, or frozen)
½ pound blueberries (fresh or frozen)
1
cup almond flour
½ cup oats, old-fashioned
3
tablespoon brown sugar
¼ teaspoon cinnamon
⅛ teaspoon nutmeg
¼ teaspoon salt
2
tablespoons honey
2
tablespoons coconut oil
HOW TO PREP
Combine the peaches and blueberries in a
bowl. Divide the fruit mixture among 6 small
(4 inch) foil pie pans or 12 foil cupcake liners.
Stir the almond flour, oats, brown sugar,
cinnamon, nutmeg and salt in a medium bowl.
Add the honey and coconut oil to the dry
mixture and combine with your fingers until
it’s evenly crumbled.
Sprinkle the crumble on top of the fruit
mixture evenly among the 6 or 12 portions.
Bake at 350°F for 20-25 minutes or until the
crumble is golden brown and crispy.
(
Makes 6 mini-pie sized servings
or 12 cupcake-sized servings •
1 cupcake sized serving = 130 kcals,
3g protein, 16g carbohydrate, 2g fiber, 7g fat)
Crockpot Chicken
Zoodle Soup
WHAT YOU WILL NEED
1
pound raw boneless skinless
chicken breast
3
carrots, diced
2
celery stalks, diced
1
medium onion, diced
4
cloves garlic, diced
2
tablespoon dried parsley
1
cup mushrooms, diced
1
tablespoon salt
1
teaspoon white pepper
6
cups chicken broth
2
cups water
1
cup corn kernels
4
medium zucchini, washed and spiralized
OR 4 ounces dried egg noodles
HOW TO PREP
Add the chicken, carrots, celery, onion, garlic,
parsley, mushrooms, salt, pepper, and water
to the Crock-pot and cook on low for 8 hours.
Open the lid and shred the chicken breast
directly in the Crock-pot, add the corn (and
egg noodles, if using) and let the Crock-pot
continue to cook on low for another 30minutes.
To serve the soup, add a handful of spiralized
zucchini to a bowl, and top with chicken soup.
(Makes 10 servings •
1 serving (with zoodles) = 100 kcals,
13g protein, 10g carbohydrate, 2g fiber, 1g fat)
Cauliflower Tots
WHAT YOU WILL NEED
1
medium head cauliflower
(about 2 pounds), trimmed and broken
into small florets
5
tablespoons all-purpose flour
2
tablespoon butter, melted
¼ cup grated Parmesan cheese
½ cup shredded 2% reduced fat
Colby and Monterey Jack cheese
¾ teaspoon freshly ground pepper
½ teaspoon salt
½ teaspoon garlic powder
2
large egg whites
¾ cup panko breadcrumbs
Canola or olive oil cooking spray
HOW TO PREP
Bring a large pot of water to a boil. Add
cauliflower and boil until tender, 10 to 12
minutes. (You can also use a steam basket.)
Drain in a colander, shaking to remove
excess water. Using a potato masher or
food processer, mash the cauliflower until
it resembles clumpy rice. Once cooled, use
a cheese cloth or a dish towel to wring out
excess water. Transfer to a large bowl.
Stir flour, butter, cheese, seasonings, and
egg whites into the cooled cauliflower. Stir in
egg whites. Line a baking dish or pan with
plastic wrap, allowing the wrap to hang over
the edges. Spread the cauliflower mixture
into the pan and compact it into an even
layer. Cover with plastic wrap and chill in
refrigerator for about 30 minutes.
Preheat oven to 400°F. Coat a large baking
sheet with cooking spray.
Gently turn the cauliflower mixture out onto
a cutting board and remove the plastic wrap.
Cut the mixture into evenly sized pieces and
roll each piece into a ball or cylinder shape.
Roll the pieces in the breadcrumbs, turning
to coat all sides. Place on the baking sheet,
about 1 inch apart.
Coat the tots with cooking spray. Bake,
turning once halfway through, until browned,
25 to 30 minutes.
(Makes: 6 servings, 6 tots each •
each serving = 189 calories;
6.8 g fat; 16 mg cholesterol;
23.4 g carbohydrates; 1.3 g total sugars;
10.3 g protein; 4.7 g fiber; 429 mg sodium;
251 mg potassium)
All recipes and images are courtesy of Pennington
Biomedical Research Center’s Metabolic Kitchen