(720) 727-7105 | 400 McCaslin Boulevard, Suite 210, Louisville, CO 80027
Summer Peach Blueberry Crisp (Paleo)

Summer Peach Blueberry Crisp (Paleo)

I bought peaches too early and this Summer Peach Blueberry Cobbler was the answer. My husband was right. “Don’t buy those, June is too soon. They look great but they will not ripen.” He was right. We had a whole case of beautiful looking, organic peaches in mid June. After trying to eat one or two, we gave up. The skins were dehydrated and showing mold. The flesh had great flavor but was so hard the pits couldn’t be separated out. We tried putting them in paper bags to ripen, no go. I couldn’t bare to toss them all out. After perusing recipes from several favorite sources, this is the amalgam I came up with, and it’s delicious!

Peaches and blueberries are problem solvers in my pediatric nutrition practice too. Obvious benefits are antioxidants and vitamins, but I like to find healthful, non-sugary carbohydrate sources that picky eaters will enjoy (besides cheese crackers, bread, sugary granola bars, etc). If your kids won’t touch the fresh fruit, this is a good recipe to try. Blueberries are a low FODMAPs fruit, meaning kids with gas, bloating, FPIES, or reflux may do okay with them. And, both peaches and blueberries are “legal” on the Specific Carbohydrate Diet, meaning that they are easy to digest in the upper small intestine, where Candida and other disruptive microbes don’t like to hang out. These fruits won’t feed yeast or dysbiosis much if at all. When both are cooked as in this recipe, they become even more digestible.

Summer Peach Blueberry Cobbler (Paleo)
Print Recipe
A luscious summer treat without all the sugar and junk. Amazing warm out of the oven with some coconut whipped cream or dairy free ice cream option like Coconut Bliss Vanilla. If your peaches are too firm for eating, cooking them slightly and then baking as is done in this recipe solves the problem. The fruit becomes sweeter and texture-perfect.
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Summer Peach Blueberry Cobbler (Paleo)
Print Recipe
A luscious summer treat without all the sugar and junk. Amazing warm out of the oven with some coconut whipped cream or dairy free ice cream option like Coconut Bliss Vanilla. If your peaches are too firm for eating, cooking them slightly and then baking as is done in this recipe solves the problem. The fruit becomes sweeter and texture-perfect.
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Ingredients
Servings: people
Instructions
  1. Rinse blueberries and remove any stems. Set aside. Grease a 9 x 12 glass baking dish with butter, ghee or coconut oil. Heat oven to 350.
  2. Skin and pit the peaches, and cut them into chunks. You can skin peaches via one of two ways: Blanching (skin pulls off easily) or, by peeling the skin off the raw fruit with a sharp knife. To blanche and skin peaches, follow these steps: https://www.wikihow.com/Blanch-Peaches Be sure to remove pits.
  3. Add water and honey to a pot, place over medium heat and stir to blend together evenly. Add just the peaches. Cook on medium heat to reach a low simmer, about ten minutes. Let peaches cook long enough to soften the flesh. If already ripe and soft, heat through enough to see a simmer emerge, eg 5 minutes.
  4. Make a space in the center of the pot by clearing the fruit away. Add the arrowroot or tapioca starch, and mix it with the liquid. Continue medium heat and low simmer, and blend starch evenly with the liquid to thicken it. Then stir the peaches til evenly distributed throughout the thickened liquid. Cover and remove from heat.
  5. In a food processor, place the GF oats, pumpkin seeds, almonds, flax meal, coconut sugar, cinnamon, stevia, and salt and process to a coarse powder. Add ghee or coconut oil and pulse again briefly, til evenly blended. Substitute additional nuts (cashew, macadamia, walnut) if you want to omit the oats for full Paleo. If these nuts are unsafe, omit oats and increase almonds, flax meal, and pumpkin seeds to make up the lost volume.
  6. Place cooked peaches and rinsed blueberries in the greased baking dish. Spread topping from food processor generously over all. Bake 25-30 minutes. Top should look golden brown and crisp.
Recipe Notes

For Paleo option, omit gluten free oats and substitute walnuts or macadamia nuts. If these are not safe for your household, simply increase the other topping ingredients to make up volume lost by removing oats.

Canned peaches may work in a pinch, use peaches that have no added sugars or syrup. You'll need two 15 oz cans.

 

Share this Recipe
Raspberry Scones – Gluten Free, Sugar Free or Paleo

Raspberry Scones – Gluten Free, Sugar Free or Paleo

You can easily make great scones – gluten free, Paleo, dairy free, sugar free!

Baking mixes make these a snap. I blend three different mixes to make these scones work nicely: Pamela’s Baking and Pancake Mix. Bella Gluten Free Baking Mix, and BirchBender’s Paleo Pancake Mix.

The Pamela’s mix has some buttermilk in it, so is not dairy free. You can adjust this recipe by using any one of these mixes alone in the recipe instead of blending them. For example, you can use just the BirchBender’s mix if you want to be strictly Paleo, or omit the Pamela’s mix and bring up the other two to make up the difference, if you want to avoid dairy. But, after trying this recipe a few different ways, this method below was the favorite for texture and taste. By the way – Pamela’s does make a gluten and dairy free pancake mix, but it has two ingredients that don’t work at my house: Sorghum and cane sugar.

Use any berries fresh or frozen! Low FODMAP berries are blueberry and raspberry; strawberry is a little more challenging for FODMAPs and for allergy, but they make a delicious scone if workable at your house. Apple, peach and pear are higher FODMAP fruits and may trigger some children who have a history of FPIES reactions. Adding nuts, GF CF chocolate chips, or  banana are all reasonable options too!

Paleo flours include coconut, which is a moderate FODMAP food that may or may not work for some. Either way, this recipe does not add sugar and is sweet enough without it.

Raspberry Scones – Gluten Free, Sugar Free with Paleo Option
Print Recipe
Sweet without cane sugar, light, best warm from the oven, or gently heat in toaster oven or toaster for yummy snack, breakfast add-on, or treat. Delightful with a thin honey drizzle, butter or ghee, or coconut whipped cream. Makes 15-20 scones depending on how you spoon out batter onto baking sheet.
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Raspberry Scones – Gluten Free, Sugar Free with Paleo Option
Print Recipe
Sweet without cane sugar, light, best warm from the oven, or gently heat in toaster oven or toaster for yummy snack, breakfast add-on, or treat. Delightful with a thin honey drizzle, butter or ghee, or coconut whipped cream. Makes 15-20 scones depending on how you spoon out batter onto baking sheet.
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Servings Prep Time
15-20 scones 20 minutes
Cook Time Passive Time
20-25 minutes 20-25 minutes
Instructions
  1. Preheat oven to 375 degrees. Lightly grease a baking sheet (you may need two). For best results, line with baking parchment also, which makes removing the scones and clean up easier.
  2. Mix together dry ingredients.
  3. Cut the butter into small chunks and drop into dry ingredients. Using two dinner forks, cut the butter into the dry ingredients, to a uniform and crumbly texture.
  4. Beat together egg and milk substitute, and mix into dry ingredients with a fork. Add to dry ingredients and mix evenly. Dough will be thick.
  5. Drop tall dollops of dough on to the baking sheet(s). They will spread lightly when baking. Bake for 20-25 minutes, or until lightly browned on tips and bottom, with dough and firm in the middle.
Recipe Notes
  • BirchBender's Paleo mix is sweetened with monk fruit (luo han guo), which is a low FODMAP fruit source.
  • Fresh or frozen blueberries, raspberries or chopped strawberries are all delicious in this recipe.
  • Vary if desired with chopped walnuts or pecans, and add a teaspoon cinnamon.
  • For a more dessert like scone, add chocolate chips.

Share this Recipe
Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids

Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids

 

 

If you’ve seen this advertisement clip around Facebook, you know how most kids feel about dark chocolate (click image below to play):

Sad Chocolate Face

 

Dark chocolate is a healthy food. It’s rich in minerals (iron, zinc, copper, manganese), antioxidants, heart-healthy flavonoids, fiber, and mood-boosting phytochemicals. But, when you eat it the way most kids like it, loaded with milk and sugar, the health benefits fade:

• Milk proteins appear to bind those good antioxidants, leaving milk chocolate (or sugary chocolate milk) less advantageous. It’s unclear how much other foods eaten with chocolate can do that, but they may to some extent. Of milk proteins, whey may bind fewer antioxidants than casein or beta-lactoglobulin. I use whey in this recipe, but collagen or other protein powders can be used if you like.

• Processed hydrogenated fats or GMO oils (corn, soy) used in making chocolate diminish the health benefits of fats that occur naturally in cacao beans.

• Processing itself (roasting, high heat, alkali treatments) can lower the amounts of beneficial flavonoids. And the lower the total cocoa content, the lower the benefits.

• Most milk chocolate is less than half cocoa; meanwhile, the darker the chocolate, the more bitter it is, and the higher content of flavonols it has.

There is another “dark” side to chocolate. It is a highly phenolic food, so kids who are avoiding food colors, dyes, artificial flavors or phenols in general may not want to go here. Enzyme products like Phenol-Assist or No-Fenol may diminish symptoms (typically, hyperactivity), if eaten with the chocolate. Dark chocolate is also notable for its tyramine content, which may trigger migraines in some. And it’s a high oxalate food, so those following low oxalate diets may want to pass.

But, if you’re imbibing, enjoy the health benefits. For pure benefit, try a 99% Lindt Excellence bar. Or, for kids who don’t like bitter, make this yummy, chocolately, hidden-assets smoothie. Use organic, high quality, unsweetened, pure cocoa powder (not cocoa mix or sweetened milk chocolate powder) for the most nourishing, beneficial version. Sweeten it with stevia drops. Bonus: Blend in raw cacao nibs as a last touch. These unprocessed chocolately bits come from the center of raw cacao beans, retaining all their perks while adding a fun crunch.

Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids
Print Recipe
Chocolatey, creamy, and sweet without sugar. Use a good blender, or cut this recipe in half and use an immersion blender for a large single serving or two kid sized servings. Healthy fats, protein, antioxidants, minerals in this make it a strong snack or starter for before school. The sunflower butter is a hearty addition that fits in nicely while giving creaminess and staying power.
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Chocolate Raspberry Smoothie, Secretly Health-Packed For Kids
Print Recipe
Chocolatey, creamy, and sweet without sugar. Use a good blender, or cut this recipe in half and use an immersion blender for a large single serving or two kid sized servings. Healthy fats, protein, antioxidants, minerals in this make it a strong snack or starter for before school. The sunflower butter is a hearty addition that fits in nicely while giving creaminess and staying power.
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
4 4-6 ounces 10 minutes
Cook Time Passive Time
0 minutes 0 minutes
Ingredients
Servings: 4-6 ounces
Instructions
  1. Place crushed ice in blender first, followed by almond milk, sunflower butter, raspberries, stevia, and dry ingredients. Blend til smooth. Adjust thickness with extra almond milk or water if desired. Pour into cups and garnish each with a raspberry on top, with a few cacao nibs if desired. Blend the nibs in for added crunch.
Share this Recipe