Spring 2008 - Memorial Hospital of South Bend

Mixed Berry-Almond Gratin
Ingredients
∞⁄Ω c. slivered almonds (1∞⁄¬ oz.)
∞⁄∏ c. granulated sugar or Splenda Granular
2 Tbsp. all-purpose flour
pinch of salt
1 large egg
∞⁄Ω c. firm silken low-fat tofu
1 Tbsp. butter, softened
∞⁄¬ tsp. pure almond extract
3 c. mixed berries, such as raspberries,
blackberries and blueberries
confectioners’ sugar for dusting
Directions
Preheat oven to 400 F. Coat a 1-quart gratin
dish or a 9-inch pie pan with cooking spray.
Spread almonds in a shallow baking
pan and bake until light golden and fragrant,
4 to 6 minutes. Let cool.
Place sugar (or Splenda), flour, salt
and almonds in a food processor; process
until finely ground. Add egg, tofu, butter
and almond extract; process until smooth.
Spread berries evenly in the prepared
gratin dish. Scrape the almond mixture
over the top, spreading evenly.
Bake the gratin until light golden and
set, 40 to 50 minutes. Let cool for at
least 20 minutes. Dust with confectioners’
sugar and serve warm.
Makes 6 servings.
Nutrition information per serving:
Calories, 195; Fat, 7 g (saturated, 2 g);
Carbohydrates, 30 g; Protein, 4 g;
Fiber, 4 g; Sodium, 48 mg
Recipe from The EatingWell Diabetes Cookbook (The
Countryman Press, 2005)
Eat a Rainbow
Take a look at your dinner plate. Is the food vibrant and colorful
If not, you may not be getting all the nutrients you need. That’s because the more colorful the food, the
more nutrients it usually has. Eating a variety of colors will help you nourish your body with the
vitamins and minerals it needs.
Red Orange/Yellow Green Blue/Purple White
Rich in:
Lycopene—a
potent antioxidant,
which may protect
cells from damage
that could lead to
cancer
Rich in:
Beta carotene—
an antioxidant
important in vision,
reproduction, bones
and more
Rich in:
Lutein—a
carotenoid known
for supporting
eyes and skin
Rich in:
Antioxidants—
may protect cells
from damage
that could lead
to cancer
Pink grapefruit Carrots Broccoli Blueberries Bananas
Tomatoes Pumpkin Peas Eggplant Potatoes
Watermelon Sweet potatoes Spinach Grapes Turnips
Rich in:
Allicin—a powerful
antibacterial and
antifungal linked to
blood vessel health
IT’S WHAT’S ON THE INSIDE
Weight management classes at Memorial’s Health Discovery Center can teach you
the best ways to incorporate the vitamins and minerals you need into a healthy,
delicious diet. For more information, call 574-647-6880.
Homegrown
Goodness
Most produce is picked
four to seven days before
landing in the grocery
store—and that’s assuming
it was grown in the
United States. Buying
locally grown produce
means fresher fruits and
vegetables that also may
contain less pesticides
and additives.
Locally grown food can
be found at farmers
markets, food co-ops
and even the farms themselves.
To locate direct
sellers in your area, visit
localharvest.org.
SPRING / SUMMER 2008 › www.qualityoflife.org
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