Gingered Berry Crumble - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup unbleached all-purpose flour
- 1/3 cup plus 1 tablespoon granulated sugar
- 1 cup rolled oats
- 1/3 cup packed light brown sugar
- 1/2 teaspoon cinnamon
- 1/4 teaspoon freshly grated nutmeg
- Pinch of salt
- 1 stick (4 ounces) cold unsalted butter, cut into small pieces
- 2 pints fresh blackberries or other berries
- 2 peaches or nectarines, or 4 apricots, or 2 pears or apples, thinly sliced
- 1/4 cup finely diced candied ginger
- 1 tablespoon fresh lemon juice
- Blackberry Gelato
Instructions
- Preheat the oven to 350 °. In a large bowl, combine the flour with the 1/3 cup of granulated sugar and the rolled oats, brown sugar, cinnamon, nutmeg and salt. Using a pastry blender or 2 knives, cut in the butter until the mixture resembles coarse meal.
- In a 9-by-13-inch glass or ceramic baking dish, toss all the fruit with the ginger, lemon juice and the remaining 1 tablespoon of granulated sugar. Press the topping to form large crumbs and sprinkle them evenly over the fruit.
- Transfer the crumble to the oven and bake for about 30 minutes, or until the topping is browned and the fruit is bubbling around the edges. Let the crumble cool slightly, then serve with a scoop of Blackberry Gelato.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Apples.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons ca...
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