By Barbara Day, M.S., R.D., C.N.
With berries being in season right now you can substitute the frozen fruits with 5 cups of sliced fresh berries. This recipe is high in fiber and antioxidants, with lots of flavenoids. Plus it’s loaded with Vitamin C. But the most important ingredient: DARK CHOCOLATE. Yum!
Nutritional Information Per Serving: 368 calories, 9 grams protein, 15 grams of fat, 55 grams of CHO, 10 grams of fiber, 18 mg sodium.
Preparation Time: 10 minutes. Cook time: 40 minutes.
2 12-ounce bags frozen unsweetened mixed berries (5 cups) which include strawberries, blackberries, raspberries and blueberries or can use berries of choice
- 2 Tbsp. cornstarch
- 2 Tbsp. honey
- 1 cup old fashioned rolled oats
- 1/3 cup wheat germ
- 2 tbsp ground flaxseed
- 1/2 cup brown sugar
- 1 tsp cinnamon
- 1 cup chopped walnuts or almonds
- 12 Dove dark chocolate pieces
- 2 tbsp Light Cool Whip per serving or can substitute low fat vanilla yogurt\
Preheat oven to 350 degrees. In a bowl, mix berries with cornstarch and put in an 8″x8″ glass baking dish. In a small bowl, combine the honey, rolled oats, wheat germ, brown sugar, cinnamon and nuts. Spread over the berry mixture and bake for 30 minutes. Remove and top evenly with chocolate broken pieces in a blender and return to oven for 10 minutes. Serve with Cool Whip or vanilla low fat yogurt.
- Frozen mixed berries or 5 cups of fresh berries
- Rolled oats
- Wheat germ
- Brown sugar
- Dove dark chocolate pieces
- Light Cool Whip
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.