Hello FODMAP friends,
There is nothing quite as tasty as a fresh picked blueberry bursting in your mouth on a warm summer day! YUM! In fact, berry picking in the summer is one of my most favorite warm weather traditions. My favorite… the blueberry.
I created a recipe combining two of my most favorite flavors–lemon and blueberries and made a delightful blueberry crisp. Really, how can you go wrong with those flavors?
Check this out!I mixed up a crisp topping with a little brown rice flour, oats, chia seeds, shredded coconut and cinnamon –and just 1/4 cup of melted butter. So good.
For those on the low FODMAP or gluten free diet, this recipe is created especially for you! Gluten intolerance folks should be sure to select gluten free oats and chia seeds.
My recipe was featured on Stone Soup, a blogging platform of the Academy of Nutrition and Dietetics that features many tasty and healthy recipes created by dietitians. Check out Stone Soup for some great recipes for you and your family!
Blueberries offer a big nutritional bang for their buck! A top dog for their super rich antioxidant content, blueberries are key for brain health and memory functioning. They help keep our ticker healthy by minimizing cholesterol levels and plaque formation. Blueberries, also, keeps inflammation at bay and since many major diseases such as arthritis, obesity and diabetes are inflammatory—we could all use some anti-inflammation nutrition. The polyphenol components of blueberries may play a part in bone health too! An additional perk, blueberries may even lower risk of breast cancer.
To learn more, check out this USDA’s website for review of interesting studies featuring blueberries or some of their active components.
I admit I am obsessed with blueberries. I add them to my meals every chance I get. Here are a few ways you too can boost some blue in your diet:
- Top your yogurt (lactose free, of course, if you are lactose intolerant) or oats with some fresh blueberries
- Whirl some frozen blueberries and Greek yogurt (lactose content in Greek yogurt is typically far less than traditional-check your personal tolerance to this high protein food or sub in lactose free yogurt) for a quick and easy smoothie.
- Toss some sliced kale, feta and blueberries together with lemon and olive oil dressing for a refreshing summer salad.
- Add blueberries to your favorite pancake or muffin recipe for an occasional breakfast treat.
Want to try my Lemon Zested Blueberry made healthier Crisp recipe? Well, then, here you go!
Lemon Zested Blueberry Crisp
- Serves: 6
- 1 1/2 pints fresh blueberries, washed
- 1 tablespoon corn starch
- 2 tablespoons fresh lemon juice
- 1 tablespoon lemon zest
- 1/4 cup granulated sugar
- 1/4 cup brown rice flour
- 1 tablespoon chia seeds
- 1/2 cup oats (quick or old fashioned work)
- 1/4 cup packed brown sugar
- 1 teaspoon cinnamon
- 1 tablespoon shredded coconut
- 1/4 cup butter, melted
- Preheat oven to 350 degrees
- Add blueberries to 8 x 8 square pan.
- Sprinkle cornstarch, sugar, lemon juice and zest evenly over berries and stir to combine.
- Make topping by mixing all topping ingredients in small bowl until blended.
- Place topping mixture over blueberries evenly.
- Bake for about 25 minutes--topping should be slightly brown and blueberries bubbling on the sides of dish.
- Let cool for about 5 minutes and then evenly dish out.
I am working on some fun new FODMAP education handouts. I will be posting a cute one later this week. Stay tuned. Have any ideas for handouts you would like to see? Post a comment.
In the twitter world: Sue Shepherd, the dietitian that coined the term FODMAPs and initiated the research in this area of digestive health will be answering questions live via twitter on Wed, July 16th at 9 PM Victoria Australia time or IN BOSTON (US-EST) that translates to 7 AM, Wed, July 16th. Follow hashtag #eatkit
Enjoy the weekend. See you soon