Makes 9 servings
Easier to make and much lower in fat than fruit pie with all the fruit flavor.
5-6 cups fresh or frozen berries (boysenberries, blackberries, raspberries or a mixture of these)
3 tablespoons of whole wheat pastry flour
¼ cup sugar or other sweetener
1 cup whole wheat pastry flour
2 tablespoons sugar
1 ½ teaspoons baking soda
¼ teaspoon salt
2 tablespoons vegetable oil
½ cup nonfat soy milk or rice milk
Preheat oven to 400 degrees. Spread the berries in a 9 x 9-inch baking dish and mix them with 3 tablespoons of flour and ¼ cup of sugar. In a separate bowl mix 1 cup of flour and 2 tablespoons of sugar with the baking powder and salt. Add the oil and mix it with a fork or your fingers until the mixture resembles coarse corn meal. Add the soy milk or rice milk and stir to mix. Spread the mixture over the berries (don't worry if they're not completely covered), then bake until golden brown, about 25 minutes.
Nutrition information per serving:
- 166 calories
- 3 g protein
- 32 g carbohydrate
- 3 g fat
- 16% calories from fat
- 67 mg sodium
- 0 mg cholesterol
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.