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By Mayo Clinic Staff

Dietitian’s tip:

Whole-wheat flour includes the nutritious wheat germ and bran coating of the grain. Besides adding fiber, whole-wheat flour gives a nutty taste and coarser texture. To make this plant based, use a milk substitute.

Number of servings

Serves 8

Meatless

Ingredients

To make the fruit base:

2 large apples, peeled, cored and thinly sliced
1 tablespoon lemon juice
2 tablespoons sugar
2 tablespoons cornstarch
1 teaspoon ground cinnamon
12 ounces fresh or frozen blueberries

For the topping:

3/4 cup all-purpose flour
3/4 cup whole-wheat flour
2 tablespoons sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
4 tablespoons cold trans fat-free margarine, cut into pieces
1/2 cup fat-free milk
1 teaspoon vanilla extract

Directions

Preheat the oven to 400 F.

Lightly coat a 9-inch square baking dish with cooking spray.

In a large bowl, add the apple slices. Sprinkle with lemon juice.

In a small bowl, combine the sugar, cornstarch and cinnamon.

Add the mixture to the apples and toss gently to mix.

Stir in the blueberries.

Spread the apple-blueberry mixture evenly in the prepared baking dish. Set aside.

In another large bowl, combine the flours, sugar, baking powder and salt.

Using a fork, cut the cold margarine into the dry ingredients until the mixture looks like coarse crumbs.

Add the milk and vanilla. Stir just until a moist dough forms.

Turn the dough onto a work surface coated with flour. With floured hands, knead gently 6 to 8 times until the dough is smooth and you can work with it.

Using a rolling pin, roll the dough into a rectangle 1/2-inch thick.

Use a cookie cutter to cut out shapes. Cut close together for a minimum of scraps. Gather the scraps and roll out to make more cuts.

Place the dough pieces over the apple-blueberry mixture until the top is covered.

Bake until the apples are tender and the topping is golden, about 30 minutes.

Serve warm.

Nutritional analysis per serving

Serving size: 1/8 of recipe

Calories 219 Total fat 6.5 g Saturated fat 1 g Trans fat 0 g Monounsaturated fat 2 g Cholesterol Trace Sodium 247 mg Total carbohydrate 39 g Dietary fiber 4 g Added sugars 6 g Protein 4 g Polyunsaturated fat 3 g Potassium 165 g Calcium 80 mg Magnesium 25 mg Vitamin D 30 IU Iron 1 g Total sugars 16 g

Mayo Clinic Healthy Weight Pyramid Servings

Sweets 0.5
Fruits 1
Fats 1
Carbohydrates 1

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June 22, 2024

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