Mixed Berry Crumble

Total Time: 1 hr. 10 min.

Prep Time: 20 min.

Cooking Time: 45 min.

Yield: Makes 12 servings, about 2/3 cup each

Ingredients

Nonstick cooking spray

¼ cup raw walnuts

¼ cup raw sunflower seeds

1 Tbsp. chia seeds

½ cup almond flour

½ cup arrowroot flour (or cornstarch), divided use

2 tsp. ground cinnamon, divided use

½ tsp. sea salt (or Himalayan salt)

5 Tbsp. pure maple syrup (or raw honey), divided use

2 Tbsp. solidified coconut oil

2 tsp. pure vanilla extract, divided use

6 cups fresh mixed berries (blackberries, blueberries, and raspberries)

3 Tbsp. fresh lemon juice

½ tsp. ground nutmeg

Preparation

1. Preheat oven to 350° F.

2. Lightly coat a medium cast iron (or ovenproof) skillet with spray

3. Place walnuts, sunflower seeds, and chia seeds in food processor; pulse to coarsely chop. Do not grind into a fine powder.

4. Add almond flour, ¼ cup arrowroot, cinnamon, and salt; pulse to blend.

5. Add 2 Tbsp. maple syrup, oil, and 1 tsp. extract; pulse to create a crumbly mixture. Set aside.

6. Place berries in a large bowl; sprinkle evenly with remaining ¼ cup arrowroot.

7. Add remaining 1 tsp. cinnamon, remaining 3 Tbsp. maple syrup, remaining 1 tsp. extract, lemon juice, and nutmeg; mix well.

8. Place berry mixture in prepared skillet. Top evenly with walnut mixture.

9. Bake for 40 to 45 minutes, or until bubbly.

10. Let sit for 10 minutes before serving.

Tip: To save on cost, I recommend going somewhere you can buy them in bulk (such as Costco or your local farmers market).

Triple Berry Pancakes

Triple Berry Pancakes

Light in calories, but heavy on flavor, these are just the thing for weekend mornings.

Total Time: 16 min.
Prep Time: 10 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 pancakes each

Ingredients:
2 Tbsp. fresh or frozen blueberries
2 Tbsp. fresh or frozen raspberries
2 Tbsp. fresh or frozen sliced strawberries
2 large eggs, lightly beaten
2 Tbsp. coconut oil, melted
2 cups low-fat milk
2 tsp. baking soda
½ cup wheat germ
½ tsp. sea salt
1½ cups whole-wheat pastry flour
Nonstick cooking spray

Preparation:
1. Combine blueberries, raspberries, and strawberries in a medium bowl; mix well. Set aside.
2. Combine eggs, oil, and milk in a medium bowl; whisk to blend. Set aside.
3. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.
4. Add flour mixture to egg mixture; mix until just blended.
5. Heat large nonstick skillet lightly coated with spray on medium-high heat.
6. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
7. Add about 2 tsp. berries to each pancake. Flip with spatula and cook for 30 seconds.
8. Repeat with remaining batter.
9. Serve pancakes topped evenly with remaining berries.

Nutritional Information (per serving):

Calories: 180

Fat: 7 g

Saturated Fat: 4 g

Cholesterol: 49 mg

Sodium: 508 mg

Carbohydrate: 24 g

Fiber: 4 g

Sugar: 1 g

Protein: 8 g

Yogurt with Granola and Fruit

Sweeten plain yogurt naturally with applesauce and fruit, add granola for crunch, and you have a perfect breakfast or snack!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 2 servings
Ingredients:
2 cups nonfat plain yogurt
2 Tbsp. unsweetened applesauce
½ cup unsweetened bran cereal
1/3 cup fresh blueberries
1/3 cup fresh raspberries
Preparation:
1. Combine yogurt and applesauce in a medium bowl; mix well.
2. Divide evenly among two medium serving bowls; top evenly with cereal, blueberries, and raspberries.
3. Serve immediately.
Nutritional Information (per serving):

Calories: 181

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 161 mg

Carbohydrate: 35 g

Fiber: 7 g

Sugar: 18 g

Protein: 15 g