Low Sugar, High Fiber Apple Berry Crunch


Do you get tired of the same old breakfast foods? I know we do. Because it's the first meal of the day, I'm always searching for something that is a bit healthier and has a decent amount of protein and fiber. It seems that so many of the breakfast foods you find that are quick and easy to take are loaded with added sugars and oils.


With two teenage boys and a hungry husband who likes to eat as soon as he wakes up, I also like dishes that makes several servings. Usually we eat fruit in the morning and blueberries are one of those foods that we eat several times a week whether they're fresh or frozen and are included in this recipe. The other ingredients are simple staples that most people have on hand in their kitchens so hopefully there won't be any last minute trips to the grocery store.


To make this a part of a desert, top with frozen yogurt or vanilla ice cream. Enjoy!








Ingredients


3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into ½-inch pieces (about 4 cups) 2 tablespoons brown sugar 2 tablespoons whole-wheat flour 1 teaspoon vanilla extract ½ teaspoon ground cinnamon 1 cup fresh or frozen blueberries


Topping


½ cup walnuts, very finely chopped

½ cup old-fashioned or quick-cooking oats

2 tablespoons brown sugar

2 tablespoons whole-wheat flour

2 tablespoons ground flaxseed or wheat germ

½ teaspoon ground cinnamon

⅛ teaspoon salt

2 tablespoons canola oil


Directions


  1. Preheat the oven to 400°F (204°C). Place the apples, brown sugar, flour, vanilla and cinnamon in a large bowl and toss to coat. Gently stir in the blueberries.

  2. Place the apple mixture in an 8 x 8-inch baking pan or dish and set aside.

  3. To make the topping, place the walnuts, oats, brown sugar, flour, flaxseed, cinnamon and salt in a medium bowl and stir to combine. Add the oil and stir until the oat mixture is well coated. Spread the topping evenly over the fruit mixture.

  4. Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil about halfway through if the topping browns too quickly). Tip: Top each serving with low-fat vanilla frozen yogurt or a dollop of light whipped cream.


Nutrition Information


Serving size: 1 slice Serves 6

Calories: 260; Total Fat: 13g; Saturated Fat: 1g; Cholesterol: 55g; Sodium: 34g: Protein 10g.

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