Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers

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Apple Blueberry Walnut Crisp
Makes 6 Servings

Filling:
3 large red or golden delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 pint blueberries (1 cup) or 1 cup frozen wild blueberries

Crisp Topping:
3/4 cup walnuts, very finely chopped
1/4 cup old-fashioned or quick-cooking oats
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil



1. Preheat the oven to 400°F.
2. Combine the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently toss in the blueberries. Place the apple mixture in an 8 x 8-inch baking dish and set aside.
3. To make the topping, combine the walnuts, oats, brown sugar, whole wheat flour, flaxseed, cinnamon, and salt in a medium bowl. Add the canola oil and stir until the dry ingredients are well coated.
4. Spread the topping evenly over the fruit mixture. Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil if the topping browns too quickly).
   
   
Nutrition Information per Serving: 260 calories, 16g fat, (1.5g saturated, 2.3g omega-3), 105mg sodium, 30g carbohydrates, 4g fiber, 4g protein, 10% vitamin C

Kitchen Notes

• The term “antioxidant” remains a mystery for some people. Antioxidants are natural plant chemicals found in foods such as fruits, vegetables, whole grains, beans, and nuts. Research shows that a diet rich in antioxidants helps to boost the immune system, ward off heart disease and certain cancers, and keep brains healthy as we age. Recently, the USDA set out to evaluate the antioxidant activity in 100 common foods. Wild blueberries came in at #2; cultivated blueberries at #3 (red beans were number one)!

• Ground flaxseed is rich in omega-3 fat and fiber. Once opened, ground flaxseed should be stored in the fridge or freezer and used within three to six months.

• Of all the popular nuts, walnuts are highest in heart-healthy omega-3 fats.