Add Some Healthy to Your Super Bowl Spread: Berry Walnut Crisp

Another year, two more “other” teams. I’m not too jazzed about this year’s Super Bowl, so I’m not even picking a team.

But face it, for many folks, Super Bowl Sunday = Party Food.

If you are attending or hosting a Super Bowl Party, here are some quick and simple tips to balance out the wings and chips with some healthy grub that everyone will like:

  • Beans: Just add beans in any form to any table, and voila, you just added a nutrition powerhouse. Beans are loaded with fiber and B vitamins. Try this crunchy garbanzo bean snack from Bush’s for this weekend’s spread, or just mix a can of drained pinto beans into some prepared salsa from the deli. You’ll feed twice as many, and they won’t even notice all of the extra nutrition they are scooping onto their chip.
  • Fruits and veggies: My take is that people really do want to eat more fruits and vegetables but they don’t want to do the food prep. I find that any time I put out a bowl of sliced fruit, or a platter of ready-to-eat veggies, people eat them all up. So be the best-mom-ever and take the time to cut some melon, chop some sweet peppers, and put them out for your crew.
  • Nuts: Nuts are worth the cost. A little goes a long way. Put a bowl of mixed nuts on the table, or add a few walnuts to your cheese tray. All nuts offer your body healthy fats, and walnuts are a good source of omega-3 fatty acids.
  • A Healthy Dessert: Most everyone enjoys that sweet ending to a meal or a sweet treat on the party buffet. Why not incorporate some fruit and nuts into your dessert repertoire? Try Cindy Kleckner’s DASH Diet Very Berry Walnut Crisp from Hypertension Cookbook For Dummies®

May the best team win!


Print Recipe
Very Berry Walnut Crisp
This delicious dessert can be modified depending on what berries you have on hand and what you like. You can also mix berries with sliced pears or apples.
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 1 pint blackberries washed
  • 1 pint raspberries washed
  • 1 pint blueberries washed
  • 1 quart strawberries washed, sliced
  • 1/4 cup Splenda® Brown Sugar blend (or use 1/2 cup regular brown sugar)
  • 1/2 cup whole wheat flour
  • 1/4 cup walnuts chopped
  • 1/2 cup oats
  • 3/4 tsp nutmeg
  • 3/4 tsp cinnamon
  • 1/2 cup soft margarine (do not use Light)
  • Lowfat frozen vanilla yogurt or ice cream (optional)
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 1 pint blackberries washed
  • 1 pint raspberries washed
  • 1 pint blueberries washed
  • 1 quart strawberries washed, sliced
  • 1/4 cup Splenda® Brown Sugar blend (or use 1/2 cup regular brown sugar)
  • 1/2 cup whole wheat flour
  • 1/4 cup walnuts chopped
  • 1/2 cup oats
  • 3/4 tsp nutmeg
  • 3/4 tsp cinnamon
  • 1/2 cup soft margarine (do not use Light)
  • Lowfat frozen vanilla yogurt or ice cream (optional)
Instructions
  1. Preheat oven to 350 degrees F. Spray a 13x9 inch baking pan with vegetable spray.
  2. Mix all of the berries together gently. Spread into the bottom of a 13x9 inch glass baking pan.
  3. In a small bow, combine the Splenda®, flour, walnuts, oats, and spices. Add the margarine and blend together with your fingertips until small clumps form. Sprinkle over the top of fruit.
  4. Bake for about 30 minutes, or until topping is lightly browned and the fruit it bubbly. Cool for 10 minutes.
  5. Serve with a small scoop of frozen yogurt or ice cream if desired.
  6. You can also make individual desserts. Spray 8-10 small ramekins with cooking spray. Add fruit, and top each with crumb mixture. Bake for 15 minutes until golden.
Recipe Notes

242 Calories (add 50 if using regular brown sugar)

11 grams Fat

34 grams Carbohydrate (add 12 if using regular sugar)

4 grams Protein

recipe courtesy of Hypertension Cookbook For Dummies® by Rosanne Rust and Cindy Kleckner

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