Baked Plum & Blueberry Crisp
This crowd pleasing plum and blueberry crisp is a delicious diabetes-friendly dessert that is made to impress. It is also loaded with fiber and flavour!
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Low-Sodium
- Vegetarian
Why Diabetes Friendly?
- Fiber-rich fruits: Plums and blueberries are both high in fiber, which can help slow down the absorption of sugar, making this dessert a better option for blood sugar control.
- Natural sweeteners: The use of honey as a sweetener adds natural sweetness without the rapid blood sugar spikes associated with refined sugars. However, portion control is still important as honey does affect blood sugar levels.
- Whole grains and nuts: The topping includes whole grain oats and almonds, which contribute healthy fats, fiber, and protein, helping to balance the meal and potentially reduce the overall glycemic index of the dessert.
- Controlled portion size: Serving this crisp with Greek yogurt not only adds a creamy texture but also additional protein, which can help mitigate blood sugar spikes.
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Ingredients
Filling
- plum (pitted and sliced into cubes) 4
- blueberries ½ cup
- honey 2 tbsp
- corn starch 2 tbsp
- lemon juice 1 tbsp
- cinnamon ½ tsp
- salt Pinch
Topping
- oats (large flake ) 1 cup
- almond flour ⅓ cup
- almonds (chopped*) ¼ cup
- flaxseed 3 tbsp
- ginger (ground ) 1 tsp
- brown sugar 3 tbsp
- butter (unsalted, melted) ¼ cup
- salt Pinch
Serve
- Greek yogurt ¼ cup
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Cooking Tips
- Choosing the right plums: For the best flavor, choose ripe but firm plums. If your plums are very ripe and juicy, you might want to add an extra teaspoon of cornstarch to the filling to help thicken the juices.
- Toasting nuts: For an extra layer of flavor, consider toasting the almonds before adding them to the topping mixture. Toasting nuts brings out their natural oils and deepens their taste.
- Customizing the crisp: Feel free to customize the topping by using different types of nuts or seeds based on what you have available or your personal preference.
- Serving suggestion: For an extra touch of indulgence without compromising health, serve warm with a dollop of Greek yogurt or a scoop of low-fat vanilla ice cream.
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Instructions
- Preheat oven to 350F.
- In a medium mixing bowl, combine oats, almond flour, almonds, flax seed, ground ginger, brown sugar, butter, and salt. Mix until well combined.1 cup oats, ⅓ cup almond flour, ¼ cup almonds, 3 tbsp flaxseed, 1 tsp ginger, 3 tbsp brown sugar, ¼ cup butter, Pinch salt
- In a separate bowl, combine plums, blueberries, honey, cornstarch, lemon juice, cinnamon, and salt. Gently stir until well combined.4 plum, ½ cup blueberries, 2 tbsp honey, 2 tbsp corn starch, 1 tbsp lemon juice, ½ tsp cinnamon, Pinch salt
- To a 9 inch round baking pan, pour the fruit filling and top with the oatmeal mixture until the fruit is completely covered.
- Bake in the oven for 40-45 minutes or until the filling is bubbling around the edge of the pan. If you prefer the topping to be slightly more golden brown you can broil for 2 minutes, careful to not let it burn as a little goes a long way.
- Let the plum crisp set for a few minutes and portion onto a serving plate with Greek yogurt. Enjoy!¼ cup Greek yogurt
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Notes
*we used chopped almonds for this recipe but chopped walnut, pecan or cashews would also work well in this recipe if that is what you have on hand.
FAQ
- Can I use frozen fruits for this recipe?
Yes, you can use frozen plums and blueberries without the need to thaw them first. Just be aware that the cooking time may need to be slightly adjusted as frozen fruits may release more liquid. - How can I make this recipe gluten-free?
To make this recipe gluten-free, ensure that your oats are certified gluten-free and use a gluten-free alternative for almond flour if necessary. - Is this dessert healthy?
While this dessert contains healthy ingredients like fiber-rich fruits, nuts, and whole grains, it should still be consumed in moderation as part of a balanced diet, especially for those monitoring their sugar intake. - Can I substitute the honey with another sweetener?
Yes, you can substitute honey with maple syrup or agave nectar if you prefer. Keep in mind that the flavor profile will change slightly depending on the sweetener used.
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Nutrition
Per serving
Calories: 191.7kcal
Carbohydrates: 22.8g
Fiber: 3.1g
Sugar: 12.1g
Fat: 10.4g
Saturated Fat: 3.7g
Trans Fat: 0.2g
Protein: 4.1g
Nutrition Facts
Baked Plum & Blueberry Crisp
Amount per Serving
Calories
191.7
% Daily Value*
Fat
10.4
g
16
%
Saturated Fat
3.7
g
23
%
Trans Fat
0.2
g
Cholesterol
13.8
mg
5
%
Sodium
14.2
mg
1
%
Potassium
148.2
mg
4
%
Carbohydrates
22.8
g
8
%
Fiber
3.1
g
13
%
Sugar
12.1
g
13
%
Protein
4.1
g
8
%
Vitamin C
4.3
mg
5
%
Vitamin D
0.1
µg
1
%
Calcium
42.5
mg
4
%
Iron
1
mg
6
%
Magnesium
34.1
mg
9
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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