Description:
Fruit is an important part of a healthy diet because it’s filled with vitamins and antioxidants, high in fibre, low in fat and calories, and delicious to boot. Here’s a recipe for a blueberry dessert that will bring some fresh fruit into your meal.
Ingredients:
Filling
3 tbsp (45 mL) sugar
1 tbsp (15 mL) cornstarch
¼ cup (60 mL) water
1 lb (450 g) fresh (or partially thawed frozen) blueberries
1 ripe medium pear, peeled, halved, cored, and diced
1 tbsp (15 mL) lemon zest
Topping
¾ cup (180 mL) white whole-wheat flour, spooned into measuring cup and leveled
2 ½ tbsp (40 mL) sugar
1 tsp (5 mL) baking powder
½ cup (125 mL) fat-free buttermilk
2 tbsp (30 mL) canola oil
1 egg white
1 tsp (5 mL) lemon zest
¼ tsp (2 mL) ground cinnamon
Canola oil cooking spray
Directions:
1. Preheat oven to 400° F/200° C.
2. Coat an 11 × 7-inch baking pan with canola oil cooking spray.
3. Combine sugar, cornstarch, and water in a large non-reactive saucepan. Stir until cornstarch is completely dissolved, then stir in berries and pears. Bring to a boil over medium-high heat and boil 1 full minute. Remove from heat and stir in 1 tablespoon (15 mL) zest. Place fruit mixture in the baking pan.
4. Combine flour, 2 tablespoons (30 mL) of the sugar, and baking powder in a medium bowl. Combine buttermilk, canola oil, egg white, and remaining 1 teaspoon (5 mL) zest in a small bowl. Add buttermilk mixture to flour mixture and stir until just blended. Spoon batter into eight small mounds on top of the filling. Mix remaining sugar with cinnamon and sprinkle on top of cobbler.
Bake 20-25 minutes or until filling is bubbly and a wooden pick inserted into the topping comes out clean. Let stand 20 minutes to absorb flavors.
Serving size: ½ cup (125 mL)
Servings: 8
Nutrient Information:
per serving
Calories: 165 g
Total fat: 4.0 g
Saturated fat: 0.3 g
Trans fat: 0.0 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 31 g
Fibre: 4 g
Sugars: 17 g
Protein: 3 g
Notes: Recipe courtesy of The Heart-Smart Diabetes Kitchen at the The Canadian Diabetes Association
Special Diet: High Fibre, Low Calorie, Diabetic - Low Carb
Category: Diabetic
Submitted By: OK In Health E-Magazine
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| Carob Chip Protein Cookies | Category: Desserts
Description: This recipe is so simple to make. Mix all ingredients together in a bowl with your hands, form into balls, and place on a cookie sheet and in 8 minutes you have some healthy cookies to eat or for kids lunches.
What Are the Benefits of Carob Chips?
Many people enjoy chocolate chip cookies or other desserts containing chocolate chips, but using carob chips instead offers a variety of benefits. While you will not get chocolate flavor from carob chips, they do impart a sweet taste -- allowing you to satisfy your sweet tooth while getting more nutritional value and less cholesterol. Carob provides fiber and your body needs 25 to 38 g of fiber each day to keep your bowels and digestion functioning at an optimal level. Consume a 2-tbsp. serving of carob chips, and you take in 2 g of fiber. This may not seem like much; however, in comparison to 2 tbsp. of chocolate chips, which contains no fiber, it is a good option for adding fiber to your diet. If you use carob chips in baked goods, you can increase your fiber by choosing whole grain flours and high-fiber nuts for your recipe. it also has no Cholesterol. Your physician may warn you off foods such as baked goods in an effort to decrease your cholesterol intake if you have high blood cholesterol levels. Too much cholesterol in your blood may build up and block blood flow, increasing your risk of a heart attack. Limit your consumption to 300 mg per day. You can slightly lower the amount of cholesterol in the foods you make by opting to use carob chips -- a serving of this sweet chip contains no cholesterol. If you use regular chocolate chips, you take in 3.5 mg of cholesterol per 2-tbsp. serving. It also decreases your caffeine Intake. Chocolate chips naturally contain 18 mg of caffeine per 2-tbsp. serving, far less than a cup of coffee ; however, if you are a person with caffeine sensitivities, carob chips are a smarter choice as they contain no caffeine. Carob chips are a good choice to supplement your calcium intake. A 2-tbsp. serving of this food provides you with 2 percent of the daily recommended intake of calcium if you adhere to a 2,000 calorie diet. The calcium you get from carob chips promotes bone strength and density. According to the University of Maryland Medical Center, calcium may also ease symptoms of premenstrual syndrome and play a role in lowering your risk of hypertension. | | Full Recipe |
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