Bits and Bites

News from Jen Messer Nutrition “a mid-month mini edition.”

I want to share a favorite seasonal recipe with you!

When my girls were young, and even now sometimes, we enjoy picking fresh produce, especially fruit. New Hampshire has many pick your own farms with peaches and apples in August. Baking a dessert together to share is another fun tradition. I tend to prefer a crumble over pie since crumble recipes offer the opportunity to get in some whole grain oats and heart healthy nuts. Most pie crusts have less to offer in the nutrition department.

Peach-Blueberry Crisp inspired by Feeding the Whole Family by Cynthia Lair

For the crumble:

  • 1 cup rolled oats

  • 1/2 cup whole wheat pastry flour

  • a pinch of sea salt

  • 1/4 cup maple syrup

  • 1/4 cup of cold-pressed vegetable oil

  • 1/3 cup chopped nuts (your choice)

For the fruit:

  • 2 Tablespoons of water

  • 2 Tablespoons of maple syrup

  • 1 teaspoon of cinnamon

  • 1/4 teaspoon nutmeg

  • 2 teaspoons of vanilla extract

  • 3 cups washed and sliced peaches

  • 1 pint washed blueberries

  • 1-2 Tablespoons of a thickener I use kudzu root or arrowroot but cornstarch will work too.


Preheat the oven to 350 degrees and combine the oats, flour and salt in a bowl. Add oil and maple syrup, mix well. Stir in nuts and set aside.

Then is small bowl combine water, maple syrup, spices, and vanilla extract. Once combined mix with fresh fruit by tossing gently, sprinkle with your choice of thickening agent. Place fruit in lightly oiled baking pan, spoon oat mixture evenly on top of the fruit. Cover and bake for about 40 minutes then, uncover and bake for an additional 10-15 minutes to crisp the topping. Enjoy hot or cold.

Bonus: If you have extra fresh peaches, consider serving them for breakfast using millet in place of your usual oatmeal or cereal. Millet is a pleasantly mild and slightly sweet whole grain. Perfect for breakfast and in baking cakes. It is a highly nutritious whole grain and recognised as having a low Glycaemic Index (GI) helping to manage diabetes.

Why am I smiling? There is Good Metabolism News After 20!

Did you see the great news? Researchers believe that our metabolism doesn’t take a nosedive as we enter middle age! A slowdown in adults doesn’t occur until after age 60. Read the New York Times article here - it recaps the latest research.

Got questions?

If you would like help managing your own nutrition get in touch. Fall is a the perfect time to establish new habits. I love helping people increase their energy, feel comfortable in their own skin, and normalize their biomarkers through wholesome nutrition! Please share my newsletter with anyone who might benefit from nutrition tips from a registered dietitian.

I accept Anthem/Blue Cross Blue Shield, Aetna, Cigna, and Harvard Pilgrim Health Care, FSA/HSA accounts, and private pay.

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