Low-Calorie Berry Crisp Dessert

This Berry Crisp is such a delicious way to eat a sweet, healthy dessert! End your meal with just 116 calories! It's very easy and quick to make!

Serves 1

116 calories per serving

Nutrition: 116 calories, 21.6 carb, 2.6 fat, 1.4 protein

Ready in 15 minutes

Healthy Low Calorie Dessert!

Ingredients

1 cup frozen berries  (65 cal, 15 carb, .6 fat, 1.4 protein)

½ tsp butter (17 cal, 0 carb, 2 fat, 0 protein)

1 tsp oats (12 cal, 1.2 carb, 0 fat, 0 protein) (Use gluten-free oats if needed)

1 tsp sugar (16 cal, 4.2 carb, 0 fat, 0 protein)

¼ tsp cinnamon (1 calorie, 0 carb, 0 fat, 0 protein)

½ tsp powdered sugar for garnish (5 cal, 1.2 carb, 0 fat, 0 protein)

Instructions

Preheat oven to 375* F.

Place the frozen berries in a small baking dish like a tart dish or mini pie dish. Even a small Pyrex bowl would work.

In a small bowl, mix together the butter, oats, sugar, and cinnamon. Sprinkle over the top of the fruit and place the dish(es) on a cookie sheet at 375* F for 10 minutes.

Dust over the top with powdered sugar.

Optional: use a normal sized pie pan and multiply the recipe by 6-8 to feed a crowd. Bake in the oven for about 18 minutes.

Dairy Free, Gluten Free, Tree Nut Free, Peanut Free, Noom

It comes together really quickly, which is perfect on days when you want to eat something  sweet, healthy, and low calorie FAST! 

Substitutions

Any frozen or fresh fruit will work. I think peaches or apples would be amazing!

Meal Prep

This is a great meal prep recipe! Keep individual servings of this recipe in a microwave safe dish in the fridge for 3-4 days. When you want to eat it, microwave on high for about 30-60 seconds, or until warm.

Health Benefits of Using Herbs and Spices

Everyone knows that herbs and spices are a great way to add flavor to your food without adding additional calories, but did you know that they also have many health benefits? 

Cinnamon

In a recent study from the US, 109 people with type 2 diabetes were divided into two groups, with one receiving one gram of cinnamon a day and one receiving a placebo. After three moths, those taking the cinnamon had a .83 percent decrease in A1c. In another study, 30 people with type 2 diabetes took one to six grams of cinnamon a day (about 1/4 to 1/2 teaspoon). After 40 days, they had decreases up to 29 percent in fasting blood sugar- and decreases up to 29 percent in fasting blood sugar- and decreases up to 27 percent in "bad" artery- clogging LDL cholesterol, up to 26 percent in total cholesterol, and up to 30 percent in triglycerides. "Those who have type 2 diabetes, or those who have elevated glucose, triglycerides or total cholesterol, may benefit from regular inclusion of cinnamon in their daily diet," concluded the researchers in Diabetes Care. 

It is also effective at eradicating Helicobacter pylori infection, the bacterial cause of most stomach ulcers and a leading cause of stomach cancer. In fact, researchers in Italy showed that cinnamon was more effective than the antibiotic amoxicillin at killing H. pylori. And the bacteria didn't show any resistance to the spice. 

I wrote a very informative blog post about the health benefits of cooking with spices, go here.

For expert level learning about healing spices, I recommend the book "Healing Spices" by Bharat B. Aggarwal, PhD. Get it on Amazon here. 

Isn't this such a beautiful delicious dessert? I can't even tell it's low calorie!