By Mayo Clinic Staff members&#13

Dietitian’s suggestion:

Berries are an superb source of antioxidants. You might substitute frozen fruit in the recipe.

Quantity of servings

Serves 6

  1. Balanced carb
  2. Reduced Sodium
  3. Low Body fat


    For the filling:

  1. 1 cup contemporary raspberries
  2. 1 cup clean blueberries
  3. 2 cups chopped apples
  4. 2 tablespoons turbinado or brown sugar
  5. 1/2 teaspoon floor cinnamon
  6. 1 teaspoon lemon zest
  7. 2 teaspoons lemon juice
  8. 1 1/2 tablespoons cornstarch
  9. For the topping:

  10. Egg white from 1 big egg
  11. 1/4 cup soy milk
  12. 1/4 teaspoon salt
  13. 1/2 teaspoon vanilla
  14. 1 1/2 tablespoons turbinado or brown sugar
  15. 3/4 cup whole-wheat pastry flour


Warmth the oven to 350 F. Flippantly coat 6 particular person ovenproof ramekins with cooking spray.

In a medium bowl, include the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to combine evenly. Increase the cornstarch and stir right until the cornstarch dissolves. Established apart.

In a different bowl, increase the egg white and whisk right until evenly beaten. Include the soy milk, salt, vanilla, sugar and pastry flour. Stir to combine properly.

Divide the fruit mixture evenly among the the geared up dishes. Pour the topping about each individual. Set up the ramekins on a big baking pan and put in oven.

Bake right until the filling is tender and the topping is golden brown, about 30 minutes. Provide warm.

Dietary examination per serving

Serving sizing: About 2/3 cup

  • Calories 119
  • Whole fat .5 g
  • Saturated body fat Trace
  • Trans body fat g
  • Monounsaturated body fat Trace
  • Cholesterol mg
  • Sodium 114 mg
  • Overall carbohydrate 24 g
  • Nutritional fiber 4 g
  • Added sugars 5 g
  • Protein 3.5 g
  • Total sugars 12 g