Pear Pomegranate Sangria

Pear Pomegranate Sangria

Ahh… Monday. Here we go again! Let’s make this Monday a little brighter and chat about this sangria, shall we? Sipping on this sangria is a bit like an antioxidant kick in the pants. That ruby red color provides a lot of cancer fighting power! 

Pear Pomegranate Sangria

Red wine, and alcohol in general, has been associated with lowered rates of heart disease risk. (When not consumed in excess of course.) Alcohol can help increase good “HDL” cholesterol – as much as 12% in those who have 1-2 drinks per day. Red wine in particular appears to have some anti-clotting properties – important for preventing stroke in those at risk. (Source) In addition to the benefits of the red wine, pomegranates are also high in similar antioxidants as well as vitamin C. 

Pear Pomegranate Sangria

This sangria is perfect for welcoming fall. Pomegranate season is just now starting and I couldn’t be more excited to start using them again in all kinds of recipes! Thanks to Dreaming Tree for providing me with a sample which I used when I developed this recipe – it was perfect for this combination of fruit. 

Pear Pomegranate Sangria
Author: 
Recipe type: Drink
Prep time: 
Total time: 
Serves: 4
 
Get an antioxidant boost with this fall flavor inspired pear pomegranate sangria.
Ingredients
  • 1 bottle Cabernet Sauviognon (I used Dreaming Tree)
  • 2 cinnamon sticks
  • 1 pear, chopped
  • 1 orange, chopped
  • 1 pomegranate, seeds removed
  • ½ cup pomegranate juice
  • 1.5 ounces Grand Marnier
  • Soda water
Instructions
  1. Layer all the ingredients together in a tall pitcher. Let sit in the refrigerator at least 4 hours or overnight to let the fruit infuse some flavor into the wine.
  2. To serve, place ice into wine glasses and pour wine over top of the ice. Add a splash of soda water. Serve chilled with additional sliced orange for garnish.

 Dreaming Tree Wines provided me with a sample of wine which I used for the development of this recipe. I was not compensated in any other way for this post and all opinions are my own. 

Guide to Dietary Fats

Fat Facts

For years, people have learned to fear fat because of its association with heart disease. Yet, fat is an incredibly important nutrient in our diet. Luckily, the low fat diet sensation appears to be losing popularity, but that doesn’t mean all fat is created equal. Since there are several different types of dietary fats – some good and some bad, it can get a bit fuzzy. To help clear up some of the confusion, I thought I would chat a little bit about fat today.

Why do we need fat in our diets?

Simply put, we could not survive on a no-fat diet. Fat is actually an incredibly important nutrient. Fat has numerous functions including: assisting with the absorption of fat soluble vitamins A, C, D, E, K in the intestine, structural component of cell membranes (ie. healthy hair, skin), transporting fat soluble vitamins through the blood stream, providing a good source of energy (especially for long-endurance exercise), and hormonal cell signaling. There are also “essential” fatty acids, Omega 3 and Omega 6, that our body cannot produce, so we need to get them from our diet. These fatty acids play an important role in inflammation, blood clotting, and brain development.

Does eating too much fat make you fat?

Since fat is high in calories (1 gram provides 9 calories), it has been branded as a contributor to obesity. Per gram, it provides twice as much calories as protein or carbohydrates. Fat also makes foods taste good. Why do you think fast foods, baked goods, and junk food have so much fat? We know too many of these fatty foods can lead to weight gain. However, a diet that incorporates healthy sources of fats like nuts, fatty fish, and olive oil (ie. Mediterranean diet) and limits excess amounts of fatty junk foods and high fat meats can be protective against heart disease. 

What is the difference between the different types of fat?

When talking about the different types of dietary fat, it is important to note that the different names for each are based on their chemical structure. Fats are composed of long chains of carbon atoms. The presence of double bonds on this carbon chain indicates what category they fall under. For example, saturated fat contains no double bonds because each carbon in its chain is “saturated” with hydrogen. On the other hand, monounsaturated fats are missing a couple of hydrogens so they contain one double bond along the chain. The main reason we should care about the different types of fat is that these double bonds can drastically change the physical properties of the fat and their effects on your body.

Saturated Fat 

If you have been reading any nutrition-related headlines of late, you may have noticed that it appears the great fat debate has begun again. Saturated fat has had a bad reputation since the 1970s when Ancel Keys published the “Seven Countries Study”  which showed a correlation between fat and heart disease. More recently, new research has tried to disprove this association. For now, the Dietary Guidelines for Americans still recommends limiting saturated fat to less than 10% of your total calorie intake for the day. (The American Heart Association recommends even lower, at 7% of your calorie intake.) So, if you eat 2000 calories a day, no more than 200 calories should come from saturated fat (about 22 grams).  If you find you are eating a lot of saturated fat in your diet, try replacing with mono- or polyunsaturated fat rather than additional carbohydrates as this approach has been shown to better protect against heart disease and limit weight gain. 

The following foods are high in saturated fat:

  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil

Monounsaturated Fat 

Monounsaturated fats have one double bond along their chain length. Unlike saturated fats, they are usually semi-solid at room temperature. Monounsaturated fats are typically seen as protective against heart disease because they can help lower “bad” LDL cholesterol. Try to consume at least one serving of monounsaturated fat daily. An easy way to incorporate this healthy fat into your diet is to use these oils more frequently when cooking. The following foods are high in monounsaturated fat:

  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter

Polyunsaturated Fat 

Polyunsaturated fats have more than one double bond in their chain and are typically very thin liquids at room temperature and remain liquid even when refrigerated. Like monounsaturated fats, these are also seen as protective against heart disease. This group of fats also includes the essential fatty acids, Omega-3 and Omega-6. The American Heart Association recommends that you consume a serving of fatty fish high in Omega 3 at least twice a week. 

  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

Trans Fat

Trans fat is found in minimal amounts in meat, butter, and dairy. The majority of trans fat in our diet, however is manufactured by food companies. Trans fat is made through a process where an unsaturated fat (more than one double bond) is artificially made into a saturated fat (no double bonds) by adding hydrogen molecules, ie. hydrogenation. Why? Saturated fat is much more shelf stable, which is a desirable characteristic for boxed foods like crackers, cookies, desserts, etc. 

The problem with trans fat is that a diet high in this type of fat has been linked to increased risk of heart disease and cancer. (It can increase “bad” LDL cholesterol and lower “good” HDL cholesterol.) The Dietary Guidelines for Americans recommends limiting trans fat in your diet as much as you possibly can. Luckily, trans fat is now listed on the nutrition facts label. However, if a serving of the packaged food has less than 1/2 gram of trans fat per serving, it doesn’t have to go on the label. Look for the word “hydrogenated” in the ingredient list to clue you in to any hiding trans fat in the product. The following foods can be high in trans fats:

  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening (ie. Crisco)
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Frozen pizza
  • Coffee creamer

Diet Tips for Fat:

  1. When possible, try to use more mono- or poly-unsaturated fats when cooking by substituting olive oil or canola oil for butter.
  2. Try to eat at least 2 servings of fatty fish, walnuts, or flax seeds each week to meet your needs for Omega 3. 
  3. Limit fast food (i.e. fried foods), commercially-baked pastries, and other junk foods in your diet to help you avoid trans fat. Read labels to look for hydrogenated oils and leave those products on the shelf when grocery shopping.
  4. Replace fatty junk foods with snacks that incorporate some fiber, protein, and healthy fats. (See this post for ideas!)
  5. Consider going vegetarian at least one dinner meal a week to decrease your consumption of animal-based saturated fat. 

In addition, here are two handy printable PDFs all about fat!

Fall Fashion Wish List

Fall Fashion Finds | Dietitian Debbie Dishes

Although I am sad to see summer go, I can’t help but get excited about fall. It is most definitely my favorite season! Flannel, booties, skinny jeans, chunky sweaters, pumpkin everything – yes please! As we get teased with some cooler weather here in Chicago, I have found that my closet needs a bit of a remodel for fall. Although this isn’t typical for my blog, I thought I would take a break from food and share a few fall items I have on my wish list! Click the links below to find each of the items listed above.

ONE / TWO / THREE / FOUR / FIVE / SIX / SEVEN / EIGHT / NINE / TEN

Fall Trail Mix with Homemade Apple Chips

Trail mix sometimes gets discredited as a healthy snack since it can be high in calories. It’s true that you have to be careful what bag of trail mix you pick up at the store as many include a lot of candy/sugar. If you are anything like me, you can’t help but pick out the chocolate! However, if you do it right, trail mix can certainly be a very healthy snack option. The key is to incorporate whole grain, protein, and healthy fat without a lot of added sugars (ie. candy!).  

Fall Trail Mix

This trail mix is perfect for fall. One secret to lightening up this trail mix is the addition of popcorn. Popcorn adds lots of volume to each serving without adding a lot of calories. In fact, 3 cups of popped corn only has only 93 calories and 3 grams of fiber.  Instead of candy, the sweetness of this trail mix comes from dried fruit: cranberries and apple chips. Of course, you could add just a bit of sweetness by mixing in a 1/2 tablespoon of brown sugar or a drizzle of maple syrup.

The recipe redux challenge for this month was to dehydrate your own food. Did you know that you can dehydrate foods in your oven rather than using a dehydrator? I was super excited to try it out! Apple chips seemed like a good start and it turns out they were actually really easy. All you have to do is cut your apples into very thin slices, place them in a single layer on a parchment paper lined cookie sheet, and bake on low heat (200 degrees Fahrenheit) for around 2 hours. I sprinkled mine with some cinnamon and nutmeg before baking for some added flavor. Right out of the oven, they are a delicious crisp chewy. I stored mine in a ziploc bag overnight and found they lose a little of their crispness and become more chewy over time. 

Fall Trail Mix with Popcorn and Apple Chips

Feel free to adjust this recipe for whatever nuts or dried fruits you have on hand. I was thinking pecans would be a delicious substitute for the walnuts! If you want the prep-time to go faster, purchase your apple chips from the store and use a bag of microwave popcorn. Just make sure you check the nutrition facts label on the microwave popcorn to make sure it doesn’t have any trans fat. (A lot of them do!) 

Fall Trail Mix with Homemade Apple Chips
Author: 
Recipe type: Snack
Cuisine: Gluten Free, Vegan
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Cozy up to this fall flavor inspired trail mix that is gluten free and vegan and has no added sugars. Homemade apple chips are a fun addition to this trail mix!
Ingredients
  • For the apple chips:
  • 2 apples, thinly sliced
  • 3 cups water
  • 2 tablespoons lemon juice
  • Dash of cinnamon
  • Dash of nutmeg
  • For the trail mix:
  • ⅓ cup popcorn kernels (or 1 bag microwave popcorn)
  • 2 tablespoons canola oil
  • ¼ cup dried cranberries
  • ¼ cup sunflower seeds
  • ½ cup walnuts
  • ½ teaspoon cinnamon
  • Dash of salt
Instructions
  1. To make the apple chips:
  2. Preheat the oven to 200 degrees Fahrenheit.
  3. To make the apple chips, thinly slice apples horizontally through the core with a kitchen knife or mandolin. Let soak in a large bowl with the water and lemon juice for 10 minutes. (To help prevent browning.)
  4. Line 2 cookie sheets with parchment paper and set aside.
  5. Pat apple slices dry with a paper towel and arrange in a single layer on the cookie sheet. Sprinkle with cinnamon and nutmeg. Bake for 45 minutes to 1 hour. Flip the apple slices, sprinkle with cinnamon and nutmeg again and bake for another hour. When finished, chips should start to curl around the edges and turn light brown. Let cool on pan.
  6. To make the trail mix:
  7. In an enamel stock pot, add the canola oil and 2 kernels of corn. Heat over medium-high heat unit the kernels pop.
  8. Quickly add the ⅓ cup of kernels and cover. Let pop, shaking occasionally for about 5 minutes, or until you don't hear any more kernels pop for more than 15 seconds.
  9. Sprinkle popcorn with cinnamon and salt. Stir in the apple chips, cranberries, seeds, and walnuts.
Nutrition Information
Serving size: 2 cups Calories: 326 kcals Fat: 23 g Saturated fat: 2 g Unsaturated fat: 21 g Trans fat: 0 g Carbohydrates: 29 g Sugar: 11 g Sodium: 170 mg Fiber: 7 g Protein: 6 g Cholesterol: 0 g

Fall Trail Mix with Popcorn and Apple Chips

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Pesto Zucchini Pasta with Roasted Tomatoes

Hey there! It has been way too long since I visited my little blog! I have basically disappeared from the world of the internet for the last 10 days. Ha. Over the break, I spent some time in the gorgeous mountains of Colorado where my college friend was married over the weekend. I love how my college friends and I can just pick up right where we last left off even though we haven’t seen each other in months. I feel like I haven’t laughed that much in a long time! I won’t bore you with lots of pictures from the trip, but here’s one to show off just how gorgeous the scenery was in Colorado!

Colorado We actually flew back to Chicago Monday night, but we have been having major issues with our internet connection at home all week. Hence no blogging. Boo. After having a tech come to the house for the 4th time now… I think we are back online. (Fingers crossed!!)

As I try to catch up on everything I’ve missed while I was gone, I thought I would share this delicious recipe with you! Savor the last of summer’s zucchini, basil and cherry tomatoes in this dish. We found some cute yellow tomatoes at the market the last time, which added some colorful contrast to this pasta. I roasted them in the oven to caramelize them, they were so good

If you don’t have a spiralizer to make the noodles, you can cut the zucchini into long thin strips by hand, it just takes longer. If you haven’t tried zucchini in place of pasta before, you may want to do half regular pasta and half zucchini. Zucchini definitely doesn’t have the same texture, but they are a fun, low calorie and high fiber substitute for when you are feeling adventurous. (Or when you live with a low-carb guy and want to still have a “pasta” night every once in a while!)

Zucchini Pasta with Roasted Cherry Tomatoes

Pesto Zucchini Pasta with Roasted Tomatoes
Author: 
Recipe type: Entree
Cuisine: Vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 3-4
 
Savor the fleeting flavors of summer with this pesto zucchini pasta with oven roasted tomatoes.
Ingredients
  • For the Pesto:
  • 2 ounces Parmesan cheese
  • 4 cups fresh basil leaves
  • 2 cloves garlic
  • ½ cup walnuts
  • ½ cup olive oil
  • Dash of Salt
  • For the Pasta:
  • 3-4 zucchini
  • 1½ c. halved grape or cherry tomatoes
  • 1 tablespoon olive oil
  • Salt
Instructions
  1. Spiralize the zucchini and put into a colander. Salt liberally and set aside.
  2. To roast the tomatoes, preheat the oven to 350 degrees Fahrenheit. Spread halved tomatoes onto a baking sheet. Drizzle with olive oil and sprinkle with salt. Stir a little to coat the tomatoes in oil. Bake for ~30 minutes or until the tomatoes have just started to wilt or shrivel. Move to the broiler and broil on high for 2-4 minutes or until the tomatoes have just a touch of darkened edges. Pull out and set aside.
  3. For the pesto, combine all the pesto ingredients in a food processor and process until almost smooth. Set aside.
  4. Fill a pan with an inch of water and place steamer basket inside. Heat over medium-high heat until boiling. Add the zucchini and cover. Let cook for 5 minutes and then transfer zucchini back to your colander. Shake as much excess water as you can from the zucchini.
  5. In a large bowl, toss the zucchini with the pesto to coat. (Add about half the pesto to start and increase to taste. I used about ½ the recipe on mine.) Divide onto plates and top with roasted tomatoes and additional shredded parmesan cheese.
Nutrition Information
Serving size: 1 Cup Calories: 381 kcals Fat: 38 g Carbohydrates: 5 g Sodium: 262 mg Fiber: 2 g Protein: 8 g

Zucchini Pesto Pasta with Roasted Cherry Tomatoes

Asian Noodle Bowl with Basil Soy Dressing {Vegan}

If it were acceptable, I think I would probably eat every meal out of a bowl. I just love the simplicity of it. No need to make several side dishes or dirty lots of dishes. Keep some staple ingredients on hand and putting together a tasty meal to serve in a bowl is simple. I always try to include some wholesome complex carbohydrate like quinoa or lentils which can be prepped in a big batch over the weekend and served at several meals. In addition, you could chop up your vegetables on Sunday so you can prepare your weeknight meals faster. To assemble a healthy meal in a bowl, you just cook up your vegetables and a vegetarian protein like tofu, reheat your grains and toss it all together in a tasty sauce. Simple!

Vegan Asian Noodle Bowl with Soy Basic Sauce

There is a lot of goodness going on in this yummy bowl! Soy sauce, ginger, and fresh basil are mixed together to make a delicious dressing for the soba noodles and stir fried veggies. To lighten up the soba noodles, I spiralized a zucchini into the mix as well. (I used this handheld spiralizer from Procizion which works really well on zucchini!)  This bowl is high in fiber and provides the majority of your vitamin C and K requirements for the day. Plus, it tastes like take out, but is so much healthier!

Vegan Asian Noodle Bowl with Basil Soy Dressing I didn’t have any tofu on hand, but that would be the perfect addition to this bowl to round out the meal. A handful of endamame beans would also go well. Enjoy! 

Asian Noodle Bowl with Basil Soy Dressing {Vegan}
Author: 
Recipe type: Entree
Cuisine: Vegan
Prep time: 
Cook time: 
Total time: 
Serves: 3
 
This pretty vegan stir fry in a bowl is packed with fresh flavors and lots of color.
Ingredients
  • For the dressing:
  • 3 cloves garlic
  • 5 tablespoons soy sauce
  • ¼ cup basil leaves, chopped
  • 1 tablespoon minced fresh ginger root (~1/2" piece)
  • 2 tablespoons rice wine vinegar
  • For the Bowl:
  • 2 servings soba noodles
  • 1 zucchini
  • 1 small head broccoli, chopped
  • 2 colored banana peppers, sliced
  • 6-8 shitake mushrooms, sliced
  • 3 tablespoons canola oil, divided
  • 2 carrots, chopped into matchstick pieces
  • 1 Lime, for serving
Instructions
  1. In a small bowl, stir together all the ingredients for the dressing and set aside.
  2. In a large stock pot/saute pan, add 1½ tablespoons of the canola oil. Heat over medium-high heat for a minute and add the sliced shitake mushrooms. Cook for 3-4 minutes, stirring occasionally until they start to shrink and lightly brown. Scoop mushrooms out of the pan into a small bowl and set aside.
  3. In the same pan you used for the mushrooms, add the other 1½ tablespoons of canola oil and the other chopped vegetables (broccoli, peppers, carrots). Stir to coat in oil and then cover. Cook for 5-7 minutes with the lid on, stirring occasionally. Heat until vegetables are crisp tender.
  4. While your vegetables are cooking, heat a medium saucepan of water over medium heat. Once it starts to boil, add the soba noodles. Cook for 5 minutes and then drain. Toss noodles with the spiraled zucchini and pour the dressing over top. Toss to coat.
  5. To assemble bowls, layer a serving of noodles into a bowl, top with vegetables and mushrooms. Serve with a slice of lime. For some added protein, add endamame or tofu.
Nutrition Information
Serving size: 1.5 Cup Calories: 258 kcals Fat: 14.6 g Saturated fat: 1.1 g Trans fat: 0 g Carbohydrates: 26 g Fiber: 3.3 g Protein: 8.4 g

  Vegan Asian Noodle Bowl

Pear, Arugula, and Balsamic Salad with Candied Pecans

Over the past few months, I have become a huge fan of podcasts. Will has always been an avid podcast and audiobook listener, but I thought it was a bit too nerdy to start. I enjoyed listening to my tunes on Pandora during my commute. However, over the last few weeks, I have changed my mind about podcasts. After finding a few good ones, I am all about them now. That’s right, now I’m the big nerd. Ha!

Pear Arugula Pecan Salad | Dietitian Debbie Dishes

How about you? Any favorite podcasts? Over the last few weeks I have been loving these ones: Joy the Baker Podcast, This American Life, The Jess Lively Show, The Art of Simple, After the Jump, and Elise Gets Crafty. Whew. That sounds like a lot! However, I seem to go through them quickly each week. They are great for listening to at the gym too – I feel like it makes the time go by faster than listening to music. 

Just like listening to podcasts has now become a habit in my life, this salad may make a frequent appearance in my lunch this fall! I picked up a few perfect pears this weekend that I couldn’t help but incorporate into a salad. The sweet pears were perfect paired with some peppery arugula and salty gorgonzola. The dressing is as simple as can be with just balsamic vinegar, olive oil, salt, and pepper. 

Pear, Arugula Salad with Candied Pecans

Pear, Arugula, and Balsamic Salad with Candied Pecans
Author: 
Recipe type: Salad
Cuisine: Vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Celebrate the start of fall with this simple, flavorful salad!
Ingredients
  • For the Dressing:
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper
  • For the Pecans:
  • 1 tablespoon maple syrup
  • ½ cup pecans
  • 1 tablespoon brown sugar
  • For the Salad:
  • 3 cups arugula
  • 1 pear, chopped
  • ¼ cup gorgonzola cheese
  • ¼ cup dried cranberries
Instructions
  1. In a jar, combine dressing ingredients and shake well to combine.
  2. To make the pecans, pour pecans onto a non-stick skillet and heat over medium-high heat for 2 minutes, stirring frequently. Add the maple syrup and stir. Heat another 1-2 minutes or until pecans are well coated with syrup. (They will be sticky!) Turn off heat and sprinkle with brown sugar. Toss to coat. Set aside to cool.
  3. Divide arugula into two bowls. Top with ½ portion of the pear, pecans, cheese, and cranberries. Pour ½ of dressing over top of each salad. Toss to coat.

 

science behind dieting

Vegetarian Meal Plan with Half Baked Harvest

  Half Baked Harvest Vegetarian Meal Plan

If you don’t already read Half Baked Harvest’s blog, you are totally missing out! Tieghan’s food photography and recipes are incredible. I love how she always uses lots of fresh produce in her recipes – not only does it add a lot of healthy nutrients, but her dishes are so colorful too! For this week’s meal plan, you’ll find 5 of her vegetarian entree recipes. 

Vegetarian Meal Plan for September 7-13

Farmers Market Shopping List Here is a convenient printable shopping list to take with you to the Saturday/Sunday morning farmer’s market. The portions on the list will allow you to make each recipe for at least 4-6 servings so adjust if needed. In addition to market produce, you’ll find a list for any store items or pantry staples you will need for any of the entree recipes this week. Pick up additional ingredients for side dishes based on my suggestions above or your personal preferences. To get a printable version of the meal plan and shopping list, click this link –> Half Baked Harvest Vegetarian Meal Plan

Half Baked Harvest Vegetarian Meal Plan JPEG

 Are you a fan of Half Baked Harvest? Do you have any other favorite bloggers you would like to see featured in a meal plan next week? Let me know in the comments below!

Peach Breakfast Crisp

I am not one of those people that loves fruit based desserts. Give me all the chocolate, please! However, I do have a soft spot when it comes to fruit crisp. There is just something about that delicious crumb topping that I just can’t resist. With a few tweaks, there is no reason that a fruit crisp should be limited to just dessert. In this version, I’ve made a few adjustments so that you can enjoy this dessert for breakfast without feeling guilty!

Peach Breakfast Crisp |Dietitian Debbie Dishes

It was a bit of a dreary, rainy morning here in Chicago and I was craving something different for breakfast. We had a few extra peaches, hence this crisp was born! Start with some sliced fresh peaches. Make your crumb topping with wholesome oats (soluble fiber!), ground flax seed meal (Omega 3s!), chopped walnuts (more Omega 3s!), and a bit of butter and brown sugar. Sprinkle the oat topping over your peaches and bake for 35-40 minutes or until the oats are browned and the peaches are good and bubbly. Mmm…

Peach Breakfast Crisp | Dietitian Debbie Dishes

Once your crisp is done, let cool on the counter for 10-15 minutes. Serve warm or chilled with plain yogurt for breakfast or wait until after dinner and serve with a scoop of ice cream for dessert! This can easily be made vegan by substituting the butter for chilled coconut oil. Make it gluten free by using gluten free oats. 

Peach Breakfast Crisp
Author: 
Recipe type: Breakfast, Dessert
Cuisine: Vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 4-5
 
You CAN have dessert for breakfast without the guilt when you make this healthy peach breakfast crisp with wholesome oats, flaxseed meal, and walnuts.
Ingredients
  • 5-6 peaches, sliced
  • ½ cup roughly chopped walnuts
  • 3 tablespoons ground flax seed meal
  • 2 tablespoons brown sugar
  • 1 cup oats
  • 3 tablespoons butter
  • ½ tablespoon vanilla
  • Dash nutmeg
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Slice peaches, toss in the vanilla and nutmeg and then spread evenly into a 8"x8" baking dish.
  3. In a small bowl, combine walnuts, flax, brown sugar, and oats. Chop chilled butter and add to oat mixture. Using your fingers or two knives, break the butter into smaller pieces until the mixture resembles coarse crumbs.
  4. Sprinkle the crumb topping over the peaches in an even layer. Bake peach crisp for 35-40 minutes or until topping is lightly browned and the peaches have started to bubble.
  5. Serve warm or chilled with a dollop of plain yogurt.
Nutrition Information
Serving size: 1 cup Calories: 289 kcals Fat: 17.5 g Saturated fat: 5.5 g Carbohydrates: 29 g Sugar: 14 g Sodium: 52 Fiber: 5 g Protein: 6 g

Peach Breakfast Crisp | Dietitian Debbie Dishes

 

 

Link Happy Saturday!

 

Cherry Tomato Pic

Happy Saturday! While you are sipping on your coffee this morning, here’s a round up of a few of the recipes I have been drooling over this week.

Don’t forget to check out this week’s vegetarian meal plan with Minimalist Baker!