Nut-Free, Soy-Free, Vegetarian
SERVES 8
PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
Fresh blackberries taste great in this easy and healthy crisp, but if they’re not in season, you can absolutely use frozen berries. Studies show that they maintain their nutrition as much as (or more than) fresh (Li et al. 2017).
1 teaspoon coconut oil
4 cups fresh or frozen blackberries
¼ cup granulated sugar
½ cup rolled oats
¼ cup dairy or nondairy butter, at room temperature
⅓ cup whole-wheat flour
2 tablespoons brown sugar
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
½ teaspoon grated lemon zest
Bioactive ingredients:
blackberry, oats, whole-wheat flour, cinnamon, ginger, lemon
1.
Preheat the oven to 350°F. Grease an 8-by-8-inch baking dish with the oil.
2.
In a medium mixing bowl, combine the berries and granulated sugar. Gently fold to coat.
3.
In another medium mixing bowl, combine the oats, butter, flour, brown sugar, cinnamon, nutmeg, ginger, and lemon zest. Using a wooden spoon or your fingertips, work the ingredients together until the mixture is crumbly.
4.
Pour the berries into the prepared baking dish, scraping any additional sugar out of the bowl and on top of the berries.
5.
Spread the oat mixture evenly on top of the berries.
6.
Transfer the baking dish to the oven, and bake for 35 to 40 minutes, or until the crisp is lightly browned and the berries are bubbling and soft. Remove from the oven. Set on a cooling rack, and let cool slightly. Serve warm.
Per Serving:
Calories: 168; Total fat: 7g; Saturated fat: 4g; Protein: 3g; Total carbohydrates: 24g; Fiber: 5g; Sugar: 12g; Cholesterol: 15g