Easy Peach Cobbler

Macros / Serving Size

Protein 3 g | Fat 3 g | Carbs 23 g

% Calories of Macros / Serving Size

Calories 125 | Protein 9 % | Fat 22 % | Carbs 69 %

Nutrients / Serving Size

Fiber 3 g | Sodium 28 mg | Sat. Fat 1 g

Ingredients (serves 8)

• 2/3 cup ripe avocado, mashed
• 1/4 cup unsweetened applesauce
• 1/4 cup granulated sugar
• 1 cup whole wheat or oat flour
• 1/2 cup nonfat milk
• 1/2 tsp. vanilla extract (optional)
• 1 tbsp. and 1 tsp. baking powder
• 1/4 tsp. nutmeg
• 1/2 tsp. cinnamon
• 3 cups canned sliced peaches, in their own juice and no sugar added
• 1/2 cup of the canned peach juice, reserved and divided

Directions

1. Preheat oven to 350 degrees F.
2. In a medium-sized mixing bowl, combine the first 8 ingredients and use a fork to stir just until they are combined.  Do not over mix.
3. Pour 1/4 cup of the reserved juice in a 9 inch baking pan.  Add the peaches and sprinkle the cinnamon on top of the peaches.
4. Top the peaches with the flour mixture and gently spread to evenly distribute.  Pour the remaining reserved juice on top of the flour mixture.  Do not mix the juice into the topping.
5. Place the cobbler pan in the oven and bake for 40-45 minutes.

Note

• Nutrition analysis is based on use of whole wheat flour, skim milk, and substituted apple juice for peach juice (due to peach juice from the canned, not measurable and the software doesn't support splitting the amount from the peaches).  The analysis excludes optional ingredients.

Why This is Dietitian Approved

When it comes to eating to promote health, some may think that enjoying a sweet treat from time to time is off limits.  This is not the case.  Building a healthy eating pattern means your diet should be mostly made up with a variety of nutrient-dense foods in order to promote  optimal  nourishment  of  your  body  while  fitting  into  your  lifestyle.   However, there is more to life than just nourishing the body.

For a diet to be considered a healthy eating pattern it should also nourish your mind and spirit.  Your diet should achieve balance in your lifestyle while aiming to maintain optimal metabolic health, weight, and performance.  This means,  that  within  reason  and  overall  caloric  balance,  sweet  treats  can  be  enjoyed.
In fact, you would be hard pressed to find any licensed medical professional or registered dietitian to advise the general public that all sweet treats are off limits.  The Dietary Guidelines for Americans doesn’t ban sweets.   The guidance is to limit them as described above.

As  a  means  to  keep  your  nutritional  goals  on  track,  ideally  sweet  treats  should  be  made  at  home.    This  is  because  the  quality  of  the  ingredients  can  be  controlled,  along  with  decreasing  the  amount  of  additives  and  preservatives.  In addition, you have the control of changing up ingredients from unhealthy fats to healthy fats, refined flour to whole grain flour, and using less sugar.  This, in a sense allows you to even make your sweet treats have a higher nutritional quality.  Also, if you make it at home, you will be more mindful of what you are eating and better plan for it.   Just remember, portion control should still be practiced and the calories need to be figured into your overall daily caloric requirements when consuming sweets.

The nutrition analysis does not contain the optional ingredient. 

Give this recipe for peach cobbler a try.  Don’t let the avocado scare you off.