Strawberry Rhubarb Pie with Brown Sugar Oat Crumble

Healthy Strawberry Rhubarb Pie with Brown Sugar Oat Crumble

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition Facts

Serving Size: 1 slice

Calories: 151 • Total Fat: 3g • Total Carbohydrate: 32g (Fiber: 4g • Sugars: 15g) • Protein: 3g • Vitamin C: (46%) •  Iron (7%) • Manganese (11%) • Potassium (256mg)

Nutritional Highlights

Low Calorie • Low Fat • 100% Whole Grain •  Vegan Option • Immunity Booster • Rich in Potassium

My grandma was one of the most beautiful and poised women I knew.  I learned so much in the 7 short years I got to spend with her. Life lessons like kindness is the ultimate key to happiness, love will win any battle, and never leave the house without mascara are some of them, just to name a few. I have countless memories of my grandma, but the ones I remember most include standing on her kitchen chair (I was short even as a young child haha) helping her cook everything from chocolate chip cookies to her famous homemade mac ‘n cheese. Like many grandmas, she rarely wrote down her recipes, something I still wish we would have done before she passed.

My mom recently told me my grandma used to make an unbelievable strawberry rhubarb pie. She only made it once or twice a year since rhubarb is only in season for a short time, but it was without a doubt everyone’s favorite. After sorting through the few recipes she happened to write down we still have yet to find it. This was all I needed as inspiration to re-create her famous pie the best I could (with a few healthy spins like whole-wheat crust instead of a traditional pie crust and a simple swap of coconut oil for butter ). My grandma would probably say hers is still the best but I like to think she would be proud of my creation and know it was made with all of the love she showed me every second I had with her.


Strawberry Rhubarb pie with brown sugar oat crumble

Servings: 8

For the crust:
  • 1 cup white whole wheat flour
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 egg yolk (or 1 tbsp ground flaxseed + 2 tbsp water for vegan version)
  • 3 tbsp + 2 tsp milk of choice (I used unsweetened almond milk)
  • 1/2 tsp pure vanilla extract
  • 1/4 cup brown sugar
For the Filling:
  • 3/4 lb fresh strawberries, diced
  • 1/2 lb fresh rhubarb, diced (about 2-3 stalks)
  • 1/4 cup brown sugar
  • juice of 1/2 lemon
  • 1/2 tsp pure vanilla extract
  • 2 tbsp cornstarch
FOR THE Oat Crumble:
  • 1/2 cup of prepared dough used for crust
  • 1/4 cup old fashioned rolled oats
  • 1 tbsp coconut oil
METHOD
  1. Preheat oven to 350ºF. Grease an 8″ pie dish with cooking spray.
  2. First make the crust. Combine flour, baking soda, and salt in a medium bowl. Add remaining crust ingredients and stir until combined. It will be a drier dough than expected but do not add any extra liquid. Using a measuring cup, set aside 1/2 cup of the dough in a separate bowl. Press the remaining dough into a very thin layer in the pie dish. Use parchment paper or the bottom of a large measuring cup sprayed with cooking spray to keep it from sticking to your hands as you press into into the pie dish.
  3. Partially pre-bake the crust in pre-heated oven for 3-4 minutes. Remove from the oven and set aside while you prepare the oat crumble.
  4. With the reserved 1/2 cup of dough, break it apart so it resembles the consistency of slightly dry sand. Add oats and coconut oil and stir until it forms a crumble. Set aside while you prepare the filling.
  5. Add the filling ingredients to a large bowl and stir until all of the fruit is evenly coated. Add the filling to the partially baked crust and top with oat crumble.
  6. Bake for 25 minutes or until sides of pie are bubbly and oat crumble is slightly browned. Allow to cool for 5-10 minutes before cutting into 8 equal slices. Serve warm.



recipe redux

Strawberries ‘N Cream Oatmeal

Strawberries N Cream Oatmeal

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition Facts

Serving Size: 1

Calories: 219 • Total Fat: 6g • Total Carbohydrate: 24g (Fiber: 7g • Sugars: 9g) • Protein: 21g • Vitamin C (144%) • Vitamin D (19%) • Vitamin E (39%) • Calcium (30%) • Iron: (25%)

Nutritional Highlights

Whole Grain • High Protein • Good Source of Fiber • Good for Immunity • Rich in Iron • Energy Booster

Oatmeal is a breakfast staple in many people’s mornings but since it’s high in carbs and low in protein it often causes blood sugar spikes leading to cravings and promoting fat storage. My version includes protein powder and egg whites to add a hefty dose of protein that will avoid those blood sugar spikes and also help you build lean muscle, increase wound healing, and keep you satisfied. Plus the mashed strawberries and low-fat cream cheese make this extra creamy and indulgent while also keeping you satisfied. I used Vega Protein + Greens Vanilla protein powder which is naturally sweetened so I didn’t any additional sweetener but feel free to add up to 2 tsp of sweetener of choice if you prefer.

Dysphagia Level 1 – Pureed, Level 2 – Ground/Mech Soft, Level 3 – Soft

This is a great recipe if you or a family member are on a modified dysphagia diet. It’s a great option specially for a pureed diet since it incorporates protein without the addition of meat or tofu.Since it uses oat bran instead of whole oats there is no need to blend the oatmeal in blender or food processor. Just be sure to add enough liquid to reach the desired consistency needed. You will need to blend and strain the strawberries to be sure they are smooth and free of seeds for Dysphagia 1 and 2 diets.


Strawberries ‘N cream Oatmeal

INGREDIENTS
  • 1/3 cup oat bran (or quick oats ground into a fine flour consistency)
  • 1 cup unsweetened vanilla almond milk, divided
  • 3 tbsp liquid egg whites
  • 1/2 tsp vanilla extract
  • 1/2 scoop plant based vanilla protein powder (I use Vega One + Greens)
  • 1 cup fresh strawberries, mashed (blended and strained if using for a pureed diet)
  • 1 tbsp light cream cheese, slightly melted
METHOD
  1. Mix the oat bran, 1/2 cup milk, egg whites, vanilla extract, and cinnamon together in a microwave safe bowl and microwave for 1 minute. Stir and microwave an additional 60-90 seconds.
  2. Add protein powder and remaining 1/4 cup of milk and stir until combined. *Add more milk until desired consistency is reached if it’s too thick*
  3. Top with mashed (or purred and strained) strawberries and melted cream cheese. Serve warm.

Strawberry Banana Vanilla Bean Smoothie Bowl

Strawberry banana vanilla bean smoothie bowl 2

Nutrition Facts

Serving Size: 1

Calories: 246 • Total Fat: 4g • Total Carbohydrate: 30g (Fiber: 7g • Sugars: 16g) • Protein: 23g • Vitamin C (120%) • Vitamin E (28%) • Calcium (28%) • Manganese (29%)

Nutritional Highlights

Excellent Balance of Protein, Fat and Carbohydrates • High Protein • Rich in Healthy Fats • Gluten-Free • Vegan • Paleo •  Metabolism Booster • Promotes Healthy Bones and Skin • Good for Immunity

This smoothie bowl has an excellent balance of protein, carbs, and fat making it a perfect breakfast. It can even be put into a cup for a tasty on-the-go smoothie. I sometimes make it and split it in half for a snack, too!


Strawberry Banana Vanilla Bean Smoothie BOwl

Servings: 1

INGREDIENTS
METHOD
  1. Put the first 5 ingredients in a blender and blend until smooth.
  2. Add the protein powder and blend until evenly incorporated. *You may need to add more milk until desired consistency is reached*
  3. Top with additional chia seeds or toasted coconut flakes if desired.

*Notes

  • The strawberries and banana should be about halfway thawed so that they smoothie stays thick. If you prefer it to be thinner you can thaw them completely but it will be more like a drinkable smoothie than a smoothie bowl.
  • Once you add the protein powder you may need to add more milk until desired consistency is reached.
  • I always recommend an all natural, plant-based protein powder such as Vega One + Greens or Plant Fusion. They are slightly sweetened with a natural sweetener so I didn’t any extra sweetener to the recipe. You may want to add a natural sweetener such as Stevia to taste if your protein powder isn’t sweetened.