Start with healthy ingredients: Peach-Blueberry Skillet Cobbler
June 17, 2016
By Kay MacInnis, Registered Dietitian with Providence Health
Eating healthy begins with buying healthy ingredients. Keeping your ingredients as close to natural and whole foods is a good option on the road to a healthy diet.
Try shopping the perimeter of the grocery store for most of what you need. Start by filling your buggy with lots of beautiful, colorful produce.
Next, choose lean meats – chicken, turkey, fish, lean cuts of beef and pork. When you're buying pork, look for the word “loin” in the title of the cut, and when you're buying beef look for that or “round.” (Prime cuts are high in fat… careful with those!)
In the dairy case, you might buy the lower-fat options.
Shop the interior for grains, especially whole grains. Be sure to look above and below eye level. The stores put out what manufacturers want to sell us right at eye level – and that tends to include overly processed foods.
But to help with healthier choices, concentrate on the food around the perimeter of the store.
Peach-Blueberry Skillet Cobbler
- 4 cups sliced, fresh peaches
- 1 cup fresh blueberries
- 1 cup sugar
- 1 1/2 teaspoons fresh lemon juice
- 1 cup all-purpose flour
- 1 teaspoon salt
- 2 tablespoons butter-flavored olive oil
- 1/2 cup boiling water
- 1 teaspoon baking powder
- 1/2 cup milk
- 1 tablespoon cornstarch
- Preheat oven to 325°F.
- Put the peaches and blueberries in a 10-inch cast iron skillet and toss with lemon juice.
- In a medium bowl, whisk together three-fourths of a cup of sugar, the flour, baking powder and salt.
- Add the milk and the olive oil; mix with a spatula until the ingredients are well blended.
- Pour the batter evenly over the peaches and blueberries.
- In a small bowl, whisk together the remaining 1/4 of a cup of sugar and cornstarch.
- Sprinkle the sugar mixture across the batter and then pour the boiling water evenly over the top of the batter, moistening all of the sugar mixture.
- Bake for 55 to 60 minutes, until golden brown and bubbling.
- Remove from oven and place on a cooling rack for 10 minutes. Best if served warm.
Nutrition information: 175 Calories, 1.5 grams fat; 331 mg. sodium, 38.21 grams carbohydrate, 2.23 grams protein.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining hers and their knowledge for deliciously healthy foods to help patients help themselves after they leave the hospital. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.