Breakfast Berry Crisp

It’s usually hard to find time for a healthy breakfast before rushing out the door. That’s why we wanted to share our easy, healthy, tasty, make-ahead Breakfast Berry Crisp recipe. The combination of fresh juicy berries, with a nutty, crumbly oat topping is a great way to start your day. A crisp sounds more appropriate for dessert, but it’s actually a nutritious way to start the day– think of it as warm fruit with a granola topping. We have replaced the traditional refined sugar with a little maple syrup. This dish can be made gluten free or vegan. Make it year-round simply by changing out the fruit throughout the seasons.  You can never go wrong with the combination of fresh seasonal fruit, oats, nuts and spices: good-for-you, immune boosting, gut-supporting ingredients to prepare you for the day ahead.

Serves 4-6

Ingredients

• 4 cups berries of choice
• 1 tablespoon lemon juice
• 2 tablespoon maple syrup, divided
• 1 tablespoon chia or flax seeds
• 1 cup old fashioned rolled oats
• ½ cup nuts or seeds of choice
• ¼ cup flour (gluten free, whole wheat, almond, coconut or oat)
  • You can also use a mixture of flours
• ½ cup butter or coconut oil, melted or olive oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• ¼ teaspoon salt

Directions

1. Preheat oven to 400 degrees and lightly oil a 9-inch pie dish or cast iron skillet.
2. In a bowl, gently toss the berries with lemon juice, 1 tablespoon maple syrup and chia or flax seeds.
3. Place in a 9-inch deep pie dish or a cast iron skillet.
4. Combine remaining ingredients and the remaining tablespoon of maple syrup together in a bowl.
5. Evenly sprinkle over the berries.
6. Bake for 25-30 minutes until topping is golden.
7. Allow to cool for 10 minutes. It can be served warm or you can cool it all the way and store in the refrigerator for up to 5 days.
8. Add a dollop of yogurt or non-dairy yogurt and a sprinkle of cinnamon to serve.

NUTRITIONAL VALUE:

Berries: Extremely nutrient dense contain high amounts of fiber, vitamins and minerals.  Packed full of antioxidants for immune-supporting and anti-inflammatory properties. The antioxidant, anthocyanins, can repair DNA damage to protect against aging and cancer and increase overall circulation. Berries are great brain food—they can improve our overall brain functioning, boost up our mood and strengthen our memory.

Oats:  Full of soluble fiber (beta-glucan), which has been shown to slow digestion, increase satiety, and bind to cholesterol to excrete it out of the body. Oats also have plant chemicals that act as antioxidants to reduce damaging effects of chronic inflammation.

Chia Seeds: Excellent source of fiber (10g in just 2 Tbs of chia!). Loaded with omega-3 fatty acids. Anti-inflammatory and antioxidant properties. When you soak chia in a liquid (i.e. milk or water), it takes on a gel-like texture due to the high fiber content. This gel coats the gut and helps slow digestion to make you feel satisfied. It also helps bulk up stool and feed the friendly bacteria in your gut. It is also high in calcium, phosphorus, and magnesium, which can help protect bone health and fight off osteoporosis.

Maple Syrup: A sweetener that is an unexpected source of essential minerals for bone health, metabolism and brain functioning. with more nutrient value than regular table sugar. This means that it will raise blood sugar slower than regular sugar. Also contains polyphenols to reduce inflammation and support a healthy immune system. The darker the maple syrup the more antioxidants levels it has. Note: Be sure to carefully read the food label when shopping for maple syrup. Many stores sell “maple-flavored” syrups, which are higher in refined sugars and high-fructose corn syrup.

Cinnamon:  It has been shown to enhance motor function and normalize neurotransmitter levels. It can help improve insulin sensitivity and maintain stable blood sugar.

Ginger: Ginger’s bioactive compound 6-gingerol has been shown to have the ability to modulate cellular pathways to active in cancer prevention as well as a potential therapeutic application for treatment. It also improves lipid metabolism, which decreases the risk of cardiovascular disease and diabetes.

Nuts and Seeds:  Packed full of heart-healthy fats that help raise the level of our good cholesterol. Also packed full of plant-based protein, fiber and antioxidants.  They are rich in magnesium, a mineral that helps support the integrity of our nerves, muscles and bones; while balancing our blood sugar and blood pressure.