Triple Berry Cobbler (Refined Sugar & Flour FREE)

It’s berry season! Which means strawberries, blackberries, raspberries and blueberries are typically on sale at the grocery store every.single.week and this makes me very happy!

IMG-3782

In the hot summer months, I have the luxury of owning blueberry bushes–so I can stock up on a bunch for the year! However, around this time every year, my frozen blueberry stash depletes…and I have to buy frozen or fresh at the grocery store. Luckily for me they’ve been on sale lately!

Berries are rich in antioxidants which battle the “free radicals” in the body to fight off the development of inflammation + chronic disease. Berries are also a good source of polyphenols (a naturally occurring chemical found in plants)–more specifically anthocyanins (blue/purple pigmentation in plants), micro nutrients and fiber. Studies have shown that these components are associated with improved cardiovascular health with “improved LDL oxidation, lipid peroxidation, total plasma antioxidant capacity, dyslipidemia, and glucose metabolism”. 1

There are endless ways to enjoy berries!

  • Fruit Salad
  • Homemade Fruit Salsa served with Cinnamon Pita Chips
  • Mixed Berry Smoothie
  • Mixed Berry Yogurt Parfait
  • Berries to top off an Ice Cream Sundae for dessert
  • Mixed Greens Salad + Berries
  • Berry Muffins
  • Berry Pancakes/Waffles (adding berries to the batter)
  • Banana-Berry Oatmeal 
  • Add on top of cereal
  • Eat on its own!

While berries are very enjoyable on their own, I love adding them to baked goods! Below you will find my refined sugar FREE Triple Berry Cobbler using only 3 Tablespoons of maple syrup in the whole.entire.thing to sweeten it up! Use whatever berry combination you like–I used strawberries, blueberries, and blackberries. This will be the PERFECT patriotic dessert for Independence Day coming up!

  • Other Berry Options:
    • Raspberries
    • Acai Berries
    • Boysenberry
    • Elderberry
    • Black Raspberry
    • Mulberry

 

Triple Berry Cobbler

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

Filling:

  • 3.5 cups Berries of choice (I used strawberries, blackberries, and blueberries)
  • 3 Tablespoons Cornstarch
  • 2 Tablespoons PURE Maple Syrup
  • 1 teaspoon Cinnamon
  • 1 teaspoon Vanilla Extract
  • 1 Tablespoon Lemon Juice

Crumble Topping:

  • 1/2 cup Walnuts
  • 1/2 cup Almonds
  • 3 Tablespoons Flax Seed, ground
  • 3 Tablespoons Coconut Flakes, unsweetened
  • 1 Tablespoon Maple Syrup
  • 1/4 cup Coconut Oil, melted
  • 1/2 teaspoon Cinnamon
  • 1  teaspoon Vanilla Extract

Directions:

  1. Preheat oven to 350 degrees F.
  2. Wash and chop strawberries. Rinse blueberries and blackberries. Add berries to a medium sized mixing bowl.
  3. Add cornstarch, maple syrup, cinnamon, vanilla extract and lemon juice to berries. Stir to combine well.
  4. Add berry filling to a greased baking dish. Set aside.
  5. In a high powered blender, add in all the crumble topping ingredients and blend until “crumbly” texture.
  6. Sprinkle crumble topping on top of berry filling. Bake at 350 degrees F for 40-45 minutes or until berries are bubbly.
  7. Allow to cool for at least 45 minutes to allow juices to thicken.
  8. Serve as is, with some vanilla ice cream, or whipped topping!

 

What are your favorite ways to enjoy berries?? Let me know!

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

References:
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/

Garlicky Spinach Dip

Who loves spinach dip?? 🙋‍♀️🙋‍♀️🙋‍♀️

What if I told you I’ve got a healthy spinach dip recipe?? Using tons of fresh spinach and garlic and instead of mayo or sour cream (like traditional spinach dip), I use nonfat Greek yogurt.

Greek yogurt is packed with protein which makes this appetizer more nutrient dense than traditional spinach dip.

For even more creaminess, I use Neufchâtel cheese. Essentially, it’s low fat cream cheese…I choose to use low fat animal products because they are lower in saturated fat. While our body needs fat, saturated fat (found in animal products) may increase total body cholesterol.

See full printable recipe details below, and be sure to tag @livebetterwithkatdetter in your creations!

Healthy Spinach Dip

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 3-4 cups fresh spinach, chopped
  • 5 cloves fresh garlic, minced
  • 1 cup nonfat Greek yogurt
  • 1-8 ounce block of Neufchâtel cheese
  • 1/2 cup mozzarella cheese
  • 1/2 cup Parmesan cheese
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic salt
  • 1 teaspoon Italian seasoning
  • Additional add ins: fresh broccoli and artichokes work well in the recipe too!

Directions:

  1. Preheat oven to 400 degrees.
  2. In a medium sized mixing bowl, add spinach, garlic, Greek yogurt, Neufchâtel cheese, mozzarella, Parmesan, onion powder, garlic salt, and Italian seasoning.
  3. Mix well.
  4. Add to baking dish and top with more cheese.
  5. Bake at 400 degrees for one hour or until bubbly. Let dip “rest” to thicken up.
  6. Serve with your favorite tortilla chips and fresh veggies!
  7. Enjoy!

What’s your favorite type of dip?

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Connect with me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

Using Spiralized Veggies

Happy National Nutrition Month!

 

I am so excited to share tons of recipes and nutrition tips all.month.long! Starting TODAY with spiralized veggies.

Making its debut sometime in 2015, spiralized veggies were the nutrition trend when I started nutrition school. I remember helping instruct food demos at health fairs on how to make “zoodles”, or zucchini noodles, and people loved them!

Today, I am sharing some meal ideas using spiralized veggies. Conveniently, some food companies sell pre spiralized veggies in the freezer section and some grocery stores offer them fresh in the produce section.

While I do spiralize my own veggies from time to time, I also enjoy the convenience of the frozen ones AND they keep well in the freezer.

Below are some ideas for using spiralized veggies.

 

  • Homemade Zoodles with Marinara Sauce: Lightly saute zoodles and season with your favorite herbs and spices. Once cooked (about 2-5 minutes depending on fresh/frozen), add in marinara sauce and allow to simmer. Sprinkle with some freshly grated Parmesan cheese and serve! Easy and quick week night dinner!

 

  • Spiralized butternut squash in Mac & Cheese: One of my favorites, mix 1 cup of vegetable stock, 1/2 cup of milk and 1 frozen pack of spiralized butternut squash (or fresh) and simmer. Add herbs and spices of choice. Once cooked, puree mixture in a high speed blender and put back in pot. Mix in 1/2 cup of sharp cheddar cheese and cooked pasta (I like to use Banza pasta). Serve as is or put mixture in a  baking dish, sprinkle more cheese on top, and bake at 350 until bubbly and brown. Perfect for a gathering!

 

  • Carrot/Beet Chinese Noodles: Oh, what a great way to get extra veggies in! Using fresh or frozen, sautee in wok with fresh garlic, herbs and spices. Add in other veggies (such as broccoli, mushrooms, zucchini), and cook for 2-5 minutes until tender. Add in favorite Asian sauce (I like coconut aminos teriyaki sauce) and simmer. Add in cooked tofu or chicken and mix. Mix in cooked rice noodles if desired, or serve over brown rice.

 

  • Cucumber Salad: Spiralized cucumber!  I have not actually seen this in stores, but if you have a veggie spirailzer, cucumber is a great veggie to use!  Mix spiralized cucumber with oil & vinegar, herbs and spices, salt and pepper, feta cheese, grape tomatoes, and avocado pieces for a great, fresh salad!

Have you tried spiralized veggies? Let me know your favorite way to cook them!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Building Nutritious Meals

Happy 2020! Regardless on whether you chose to make a bunch of unrealistic resolutions or a few attainable changes, I think we can all agree that incorporating more nutritious foods to our diet is a win/win.

***If you missed my last post on “Ditching New Years Resolutions”, go take a look so you can set healthy, measurable, and attainable goals this year.

In 2018, I became more of  “meal planner” but not so much a “meal prepper”….mainly because I did not want to get stuck eating the same thing 3 days in a row. A goal of mine is to prep a bit more so I have foods easily accessible on the go or when I am in a bind.

So, how do you build a good, nutrient-dense meal??

IMG-4995

First, you must plan the meal.

  • In building a meal, you want to make sure there is a balance of protein, carbs, and fat. Below are some good ideas of each category (note: this is just a brief list of items I use most often but there are many more options!)

Lean Protein

Complex Carb

Healthy Fat

Boneless, skinless chicken Quinoa/Brown Rice Avocado
Turkey (breast, tenderloin, ground) Banza Pasta (made from chickpeas) or 100% Whole Grain Pasta Salad dressings with olive oil base (pay attention to added sugars)
Fish (Tuna, Salmon, Mahi Mahi, etc.) 100% Whole Grain Bread or tortilla (I love Dave’s or Ezekiel brand) Cheese (feta, cheddar, blue cheese, etc.)
Tofu Sweet Potato/Butternut Squash/Pumpkin Flax seeds/Nuts (cashews, walnuts, almonds)
Eggs Red Skin/Golden Potato with skin Peanut Butter
Beef (tenderloin, ground [85/15% fat]) Oatmeal Oils: Canola, olive, avocado
Beans, Legumes Beans/Lentils *note: fish is considered a healthy fat as well
Plain Greek Yogurt Beets
Peanut Butter Corn
  • Start by choosing 1 item in each category.

Example:

Protein Complex Carb Healthy Fat
Boneless, skinless chicken Brown Rice Avocado
  • Now that you’ve decided on what protein, carb, and fat you want, pick your veggies! For me, the more veggies the merrier–and if you are feeling even more spunky, you could forgo the complex carb and just have extra veggies. The list below are ideas of non-starchy vegetables, again, not limited to these veggies–there are so many to choose from!

Non-Starchy Vegetables

Broccoli

Cauliflower

Asparagus

Mushrooms

Onion

Carrots

Leafy Greens (spinach, arugula, romaine, kale)

Collards/Swiss Chard

Cabbage

Brussels Sprouts

Bamboo Shoots

Green/Wax Beans

Bell Peppers

Sprouts

Zucchini/Yellow Squash

Cucumber

  • The next order of business is deciding your cooking method. There are many options here, but my favorites include steamed, baked, stir fried, grilled and sauteed. You can even use a variety of cooking methods at one meal. Let’s say you want to have baked chicken and sweet potatoes…all of that takes time in the oven, so while that is baking, you can saute some broccoli and green beans for some fiber and veggie action.
  • Make a grocery list and head to the store! I do my grocery shopping typically on Friday’s–but I only like to make 1 trip per week, so make sure you make a list! See my blog on The Grocery Haul  for more grocery shopping tips.
  • The best part about planning your meals is that you can make some extra for your lunches the next day! Get your spouse involved, too! We all can benefit from home cooked healthful meals.

Below are some sample meal ideas.

  1. Grilled lightly seasoned tuna, roasted red potatoes, and sauteed asparagus-veggies sauteed in canola oil or oil/fat of choice.
  2. Baked Tofu nuggets, quinoa, and sauteed mixed veggies (broccoli, mushrooms and zucchini go well together)-veggies sauteed in canola oil or oil/fat of choice.
  3. Smoked salmon, whole grain bread, avocado and spinach–open faced or as a full sandwich depending on hunger ques.
  4. Black beans, corn, sauteed zucchini, onions, spinach with avocado.
  5. Peanut butter, cooked oatmeal, walnuts, mashed banana with blueberries
  6. Greek yogurt, slivered almonds, and berries.
  7. Eggs or egg whites veggie omelette with sauteed spinach, mushrooms, and asparagus with avocado on the side.
  8. Browned, seasoned ground turkey, banza pasta, feta cheese, sauteed bell peppers, onions, and zucchini. You could add some pesto or no sugar added pasta sauce of choice.
  9. Grilled steak, baked sweet potato, and mixed greens salad with shredded carrots, raw onions, diced cucumber and 1-2 tablespoons of salad dressing of choice.
  10. Shredded chicken, brown rice, avocado and baked Brussels sprouts and steamed broccoli.
  11. Shredded chicken, avocado, BIG mixed greens salad with spinach, romaine, feta cheese, cucumbers, olives, onions, and shredded carrots.

IMG-4992

Tip #1: Make half of your plate veggies.

Vegetables are full of fiber that promote satiety (feeling full) so you won’t be tempted to take in more calories that you need at one meal. More fiber will also likely improve digestion, too–just make sure you are drinking enough water throughout the day. Vegetables also contain vital vitamins and minerals needed for physiological processes in the body, so make sure you’re eating those veggies!

Tip #2: When choosing a fat, you do not have to only choose one.

You can choose multiple fats–just be mindful of serving sizes. For example, if I want avocado and cheese on my salad, I will only use about 1/4 of the avocado and maybe 1 ounce of cheese to satisfy.

Tip #3: In prepping for the week, you do not need to cook everything on Sunday and pack it in cutesy little containers…

That can promote meal boredom and frankly may not taste as good 3 days later…my tip is to use the weekend as a food prep day instead-chop up your veggies and store them properly so they stay as fresh as possible until you’re ready to cook them. You could even place chicken breasts in a slow cooker on low for 4 hours so you have easily accessible shredded chicken to throw on salads or sandwiches for the week.

Tip #4: When cooking in bulk, make your food plain.

Let’s say you do decide to cook in bulk on Sunday for the week…cook your food plain initially, and when you add your food to your lunch containers, add in flavor of choice. For example, if I have chicken, quinoa, and broccoli for 3 lunches this week, I will cook it all at once and add different sauces to each container. Some of my favorites include coconut aminos teriyaki sauce, buffalo sauce, and pesto. This will help me fight meal boredom.

Tip #5: I already touched on this a little, but be sure to cook extra food for easy lunches for the next day.

You’re already cooking, so may as well make enough for you and your significant other to have lunch covered for the next day. Not only will it likely be a more nutrient dense option, but you will also save money by not going out to eat.

***

Hopefully you are feeling inspired and have some new ideas on meal planning and food prepping. I am going to challenge myself to do better in that department–and I challenge you too!

Do you have any meal planning or food prepping tips? Feel free to share!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Pinterest: Live Better with Kat Detter