A Berry Nutritious Apple Crumble
Wednesday - August 29, 2007
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Del.icio.usWhen the theatrical “bug” hits, nothing compares with the thrill of being on stage. Just ask Lenny Klompus, Gov. Lingle’s senior communications adviser. He starred as gambler Sky Masterson in Guys and Dolls at Army Community Theatre two seasons ago, went on to a non-singing role in Hawaii Opera Theatre’s South Pacific recently at Blaisdell Concert Hall, and now is in rehearsal again at ACT’s Richardson Theatre for Once Upon a Mattress, where he’ll be reunited with his Guys and Dolls partner Tina Shelton as they are the hilarious King and Queen. It’s the opening musical of the ACT lineup, with Renee Garcia Hartenstein in the Princess role made famous by Carol Burnett.
Klompus is equally at home in the sports arena, having run major bowl games prior to joining the governor’s inner circle. His wife Marcia, who likewise works for our state’s chief executive, is an avid supporter of anything Lenny does and lends her applause to his shows, knowing what great fun he has doing them. The Klompuses keep busy with all this activity, walking their dogs, volunteering for various community groups and, of course, working - so here’s a recipe designed with their hectic schedules in mind.
Blueberries are native to North America, but are also grown in Australia, New Zealand and South America. Their exceptionally high levels of antioxidant phytonutrients label them as a super food.
Blueberries are eaten out of hand, or can be mixed in fruit salads, or cereals, used as toppings for pancakes, served with sour cream or whipped cream, or as a smoothie ingredient. They make excellent jams and jellies and are used in the making of alcoholic beverages. Blueberries may also be purchased dried. Native North Americans made them into a concentrated paste by cooking, and dried the paste in the sun. This is similar to the fruit leathers that can be purchased in supermarkets today.
Blueberries are a source of vitamin C, potassium, sodium and fiber. They contain oxalic, malic and citric acid. They are a source of anthocyanides and are said to be useful in the treatment of urinary tract infections.
To store, keep in refrigerator, unwashed, where they should keep for several days. Make sure to take out any moldy berries before storing. They can also be frozen; wash, drain and sort out any damaged fruit, and store in freezer bags. To maintain maximum flavor from frozen berries, cook or add to baked goods while still frozen.
BLUEBERRY TANGY APPLE FRUIT CRUMBLE
* 1/3 cup quick-cooking oats mixed with 2 tablespoons chopped pecans
* 1/3 cup unbleached flour * 1/2 cup packed dark brown sugar
* 3 teaspoons ground cinnamon * 1/2 teaspoon allspice
* 3 tablespoons Smart Balance light margarine, cut into pieces
* 8 Granny Smith apples, peeled, cored and thinly sliced
* 3/4 cup fresh or frozen blue berries (if using frozen, do not defrost)
* 1/2 cup golden raisins
* 1/4 cup light brown sugar
Preheat oven to 375 degrees; coat an 8-inch baking pan with cooking spray.
In a medium bowl, mix together the oat mixture, flour, brown sugar, cinnamon and allspice. Mix in margarine until mixture is crumbly.
In large bowl, mix the apples, blueberries and raisins, and sprinkle sugar on top. Gently mix until sugar is incorporated into fruit mixture. Carefully place fruit mixture into prepared pan and crumble the oat mixture over the fruit.
Bake for about 45-50 minutes until topping is lightly browned.
Makes about eight servings. Approximate Nutrition Information Per Serving:
Calories: 220 Fat: 5 grams Sodium: 66 milligrams Cholesterol: 0 milligrams
(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)
(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)
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