November is Gluten-Free Diet Awareness Month!

Celiac Disease (CD) is a genetic disease that damages the small intestine and interferes with the absorption of nutrients. People with CD cannot tolerate the protein called gluten. 

• An estimated 1 in 133 persons in the United States have Celiac Disease. 

• More than 3 million people have Celiac Disease, but many have yet to be diagnosed. 

• The gluten-free diet is the ONLY prescription for Celiac Disease. 

"Wheat-free" does not necessarily mean "Gluten-free"! 

• Gluten-free means no wheat, barley or rye. Even a slight trace of wheat, barley or rye can cause a serious medical reaction. 

• Although oats don't contain gluten, they're often processed in facilities that also handle wheat, so they may contain trace amounts of gluten. To be safe, look for gluten-free labeled oats. 

• Malt is usually made from barley. Barley may be a hidden ingredient in such things as malt and natural flavors. 

A Gluten-Free Diet Means... 

• A diet that is free of wheat flour, including durum, emmer, kamut, semolina, triticale, einkorn, graham, seitan, spelt, barley and rye. 

Cross-contamination can happen with the above mentioned grains. To prevent cross-contamination begin with clean surfaces, prepare gluten-free foods using clean gloves, grills, pots, pans & utensils. 

Gluten-Free Foods Include... 

Fresh, green salads (no croutons) 
Fruits & vegetables
Meats, fish or poultry (no breading, no marinades) - baked, grilled, pan-fried, poached, sauteed or steamed
Pure spices and herbs, oils, nuts, chocolate, pure cocoa, coconut
Oil and vinegar salad dressings
Sauces and gravies thickened with corn starch or arrowroot - not flour
Single ingredient foods not contaminated with the above mentioned grains/flours
Pasta that is labeled gluten-free

Food Items That Are Questionable... 

Au jus, canned soups, malt flavorings, pre-coated foods, roux, bouillon, frozen french fries, marinades, pre-packaged foods, sauces. 

Service Tips

If food made from an offending grain comes in contact with the gluten-free food, replace the entire dish to prevent cross contamination. No rolls, crackers, croutons or pasta, unless labeled gluten-free! 

When it doubt, leave it out! 

For more information or support: 
WNY Gluten Free Diet Support Group
Box 1835
Buffalo, NY 14231
Tel: 716-636-6021
www. buffaloglutenfree.org
www.csaceliacs.org

SNAP Benefits

Did you realize Supplemental Nutrition Assistance Program (SNAP) food stamps can help stretch your budget?

Food stamps and/or SNAP benefits are here to put healthy and nutritious food within reach of everyone who qualifies.

According to statistics, at least one million New Yorkers age 60 and older may be eligible for benefits, but less than half are enrolled.

Benefit value depends on size, income and expenses of the household, but approximate gross month income limits are $1,815/single and $2,452/couple. Contact Erie County Senior Services at 716-858-8526 for assistance or information. Erie County Senior Services Stay Fit Dining also accepts EBT SNAP (food stamps) for payment of meals at all 45 of their dining sites.

What you may not know about your food

Most individuals fall for words like "all natural", "heart healthy" and pretty pictures of fruits & vegetables when shopping for groceries. These very misleading marketing ploys are partially responsible for the rising numbers of those diagnosed with heart disease, diabetes and people suffering from obesity even though they are eating goods that claim to benefit their health.

Here are some examples of poor choices you could be making right now:

Kellogg's Eggo Nutri-Grain Waffles - whole wheat. These waffles actually contain more white flour than whole wheat flour.

Fiber One Bars market that a diet high in fiber will help you loose weight and feel full. The oat and chocolate "naturally flavored" bar has more chocolate than oats and has at least 6 types of sugar in the ingredient list! If you'd like to experience abdominal bloating and gas from the sugar alcohols, and fast-track yourself to an adult onset diabetes diagnosis - eat these!

For children, please do not fall for pictures of fruits and added vitamins on the label. It infuriates me that many of these produces are allowed to be sold to growing children and we wonder why we see so many suffer from ADD/ADHD. An example of nutrition gone wrong for toddler age children is Gerber's Graduates For Preschoolers Juice Treats. Absolutely NO healthy fat or protein - just 17 grams of sugar and corn syrup! There is more sugar than juice!

V-8 Splash lists water and high fructose corn syrup as it's first ingredients.

For those still convinced that eating low fat will protect their hearts, Kraft Fat Free Catalina dressing has  7 grams of sugar in the form of high fructose corn syrup. Diabetes first, then heart disease is sure to follow.

Do I really need to mention foods like canned soup, Cool Whip, Crystal Light, flavored yogurts and fast foods in general?

People come to me all the time in hope of preventing or curing their illness. If you don't look at the diet first - you are sure to fail in your desire to heal. There is no medication that will cure a poor diet!

For those already suffering from diabetes, the old recommendations were to eat sugar free. So how about a Pillsbury Sugar Free Devil's Food Cake? You may find yourself running for the bathroom from the laxative effect of malitol (sugar alcohol), suffering the negative affects from trans-fats (partially hydrogenated soybean oil) and lets not forget brain or neurologic damage from sucralose or acesulfame potassium.

Now for those who are too busy and must resort to buying frozen meals. Number one, nothing nutritious is cooked in the microwave. Number two, this 8.5 ounce meal contains more than 50 ingredients. Lean Cuisine chicken with basil cream sauce contains trans-fat (partially hydrogenated or hydrogenated anything), chicken parts (you don't want to know), MSG (disguised as whey protein concentrate), and many other chemicals and sugars.

MSG affects many individuals with symptoms such as migraine headaches, upset stomach, fuzzy thinking, diarrhea, heart irregularities, asthma and/or mood swings. MSG (monosodium glutamate) is not easily recognized as it is hidden under many names. The following ingredients should always be treated as MSG. Anything with the word "glutamate", yeast extract, anything "hydrolyzed", autolyzed yeast, gelatin, textured protein, soy protein isolate, soy protein concentrate, whey protein isolate, vetsin, Accent and ajinomoto Bouillon and broth often contain MSG and the same goes for most soy sauce.

Even foods labeled as organic can contain high amounts of sugar and other ingredients that are not health promoting.

So many well-intending people are falling for marketing tricks that do not benefit your health. Many are just still stuck in the old thinking that a low fat, sugar-free diet is best, when the exact opposite is true. Look at the cancer rates since the turn of the century - they have escalated tremendously with the addition of food chemicals and preservatives.

Eating foods as they come from nature, in the purest form. There is such an amazing selection of fresh food available to you.

Frozen, wild caught fish, with asparagus and a salad make a great meal that takes less than 20 minutes to put together. You do not have to be a chef to cook healthy meals that taste amazing.

Instead of focusing on medicinal cures for cancers, diabetes and heart disease why don't we just clean up the diet and see what happens. I am sure this would have the most profound impact no the reduction of these deadly diseases.


Written By: Cathi Stack, N.D., as seen in WNY Health 
Catherine (Cathi) Stack is the owner, facilitator and Doctor of Naturopathy at Journey II Health LLC, established in 2007 in Niagara Falls, NY. Along with her naturopathic practice at Journey II Health, Stack continues to work at Millard Fillmore Suburban as a Certified Nurse Midwife. She can be reached via her website www.journeyiihealth.com

A Month of Thanksgiving

Are you participating in A Month Of Thanksgiving with us? 

Please let us know!! 

Head on over to our facebook page and share your gratitude with us & other readers.   

Canned pumpkin... Now what?

Okay, you've stocked up on canned pumpkin; now what do you do with it.... besides make pies?! 

Here are some ideas... 

Spread it on toast! 
Mix with low-fat cream cheese and spread on whole wheat toast. Top with toasted walnuts and drizzle lightly with honey. 

Simmer it in a soup! 
Heat with low-sodium chicken broth, ground cumin, cayenne pepper, and a bit of brown sugar until thickened. Serve garnished with fresh cilantro. 

Top it on a flat bread!
Spread on a pita, sprinkle with feta or parmesan, and broil until browned in spots. Top with arugula. 

Blend it in a smoothie!
While with low-fat vanilla yogurt (or vanilla greek yogurt), ice, grated peeled fresh ginger, a few dates, and a pinch of cinnamon. 


For a few more ideas, visit this link.

Stock up on this right now... pumpkin!

Pumpkin! 

It's everywhere right now... canned pumpkin, cooking pumpkins, pumpkin flavored beverages and baked goods! And, it's no wonder... not only does pumpkin taste good (think: squash), but it has fantastic health benefits too! 

Please note: all of that pumpkin pie does not count, unfortunately... you can thank all of the sugar in most pie recipes ;) 

• Pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute. 

• Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health. Just one cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams, compared to a banana's 422.

• Pumpkins are a solid source of Vitamin C. One cup of cooked pumpkin contains more than 11 milligrams (or nearly 20 percent of the 60 milligrams the IOM recommends that women need daily; men should aim for around 75 milligrams). 

• Pumpkins have high amounts of carotenoids present in them. Carotenoids assist in staving off free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. Pumpkins are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

• Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such asconstipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

• Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

And, don't forget those seeds... just a quarter cup of pumpkin seeds gives you 73% of your daily value of manganese, 53% of your DV of tryptophan (helps boost your mood!!), 47% of magnesium, 39% of phosphorus, 21% of copper & 19% of protein! The seeds are also naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or "bad" cholesterol. 

So, don't just buy canned pumpkin for pie this Thanksgiving... stock up on it while it's on sale and keep it in the pantry. Add it to muffins, pancakes, oatmeal, breads, soups, sauces and even serve warm (like squash). It's a healthy & delicious year-round treat!

Helpful Hint: purchase 100% pure canned pumpkin, not the canned pumpkin pie mix.

A Month of Thanksgiving

Eating Eden would like to encourage you to be thankful to God every day this month!! 

Each day in November, take time to focus on something, or someone, that you are thankful for... don't keep your thankfulness to yourself though - let God know and then share your gratitude with others!!

Share your gratitude here or on our facebook wall, on your own facebook wall, through a hand-written note to a special person, or through an act of kindness! We'll even inspire you with thankful ideas all month long!

"Whatever happens, give thanks, because it is God's will in Christ Jesus that you do this." 

1 Thessalonians 5:18

"I will praise the name of God with song, And shall magnify Him with thanksgiving." 

Psalm 69:30

Day 1 of Thankfulness: Express your thanks to someone by giving them flowers. This doesn't have to be expensive - a single simple carnation is just as thoughtful as an extravagant bouquet!!

Today We're Thankful For: electricity. Our prayers & hearts go out to all of those dealing with the aftermath of Hurricane Sandy. We are ever so thankful for the thing that many of us take for granted so very often - electricity!

Digestion & Daylight

It's sunlight that really gets digestion moving. 

Obtaining and maintaining good health is actually pretty simple: abide by the laws of nature that manage your body; straying from these principles will result in damage to your body. 

Think of it this way: Take the law of gravity. There is no altering that law and denying it can have disastrous and even tragic results. Therefore, no one questions the law of gravity. We don't have to justify it, because we can witness how it works.

The correlation between the sun and digestion is another example of one of the laws of nature. Exposure to sunlight promotes easier digestion. Digestion and assimilation become weak and imperfect if we are not exposed to the direct rays of the sun on a daily basis. Defying this natural law will not result in the same immediate danger as the breaking of the law of gravity, but over time, serious damage will take place.

How does it work? 

There is a direct connection between the optic nerve and sunlight. When sunlight hits the optic nerve, electrical impulses are transmitted, activating many processes of the body, including digestion. Nerve impulses send messages that tell the body to produce certain enzymes, gastric juices and other processes of digestion. Similar to the act of chewing, when the optic nerve is stimulated by sunlight, the digestive organs prepare for food. When the sun goes down, there is less light stimulating the optic nerve, and digestion slows down.

This declaration does not sit well with people who take pleasure in eating late at night.

As I acknowledged in the introduction, people will continue to look for excuses to indulge in their addictions, but ignorance of divine and natural law is why numerous people encounter disease.

This is not a mystical new age idea...

Just as God breathed air into man and gave him life, He designed our organs with capabilities no man-made machine can fully reproduce. 

Please do not misunderstand: I am not claiming that digestion grinds to a halt once the sun goes down. What I am saying is that eating after the digestion system slows down in the evening goes against the law of nature and will result in a decline in health.

Excerpt from the book The Daylight Diet by Paul Nison

Misled & Misfed: How Magnesium Deficiency is the Stealth Bomber in Chronic Disease

We have all been trained to believe that Calcium is good for strong bones. Right? But as a former hospital executive I want you to understand that Calcium is also good for strong bottom lines - for doctors and hospitals. An intriguing thought... 

That Calcium is good for bones is, in reality, a simple lie. 

In fact, it takes 18 different nutrients, including Calcium, to make a strong bone matrix, but then that starts getting too complex [for most people to understand]. 

What is important to understand is that Calcium and Magnesium are in an endless and dynamic dance within our bodies. These two key minerals are actually antagonists. And when these minerals get out of balance in our body, which does happen, a whole series of problems and chronic disease unfold. 

Slooowly, the world of allopathic medicine (that is, the mainstream medical use of pharmacologically active agents or physical interventions to treat or suppress symptoms of disease or conditions) is recognizing the following things about Calcium and Magnesium, particularly as it relates to chronic disease: 

• That most, if not all, chronic disease is triggered by unchecked inflammation. It is now well established for heart disease, arthritis, IBS, etc. And recently the world of Oncology embraced this idea that even the most dreaded disease, cancer, is now considered an inflammation disease. 

• That all inflammation is controlled by the Sympathetic Nervous System, otherwise known as the "fight or flight" response. 

• That the Sympathetic Nervous System is triggered by excess, unregulated Calcium. 

• And finally, that Calcium is, in fact, regulated and controlled by Magnesium. 

Wait a minute. Calcium is regulated and controlled by Magnesium? 

You've never heard that before? Probably not, because your doctor simply doesn't know of this foundational aspect of how our bodies actually work. It's not their fault; they simply do not receive in-depth proper nutrition education in medical school, and have not been properly trained in this critical mineral relationship. 

What is well known is that there are three hormones that control the level and placement of Calcium within our bodies: Parathyroid Hormone, Calicitonin, and Vitamin-D. What is important to know is that the production of all three of these hormones is regulated by Calcium's antagonist: Magnesium. 

As we begin to pull back the curtain on these ground-breaking discoveries about the true relationship between Calcium & Magnesium, it is revealing that the body of research supporting these conclusions, in fact, goes back as far as the early 1900's. Hard to believe, but true! 

It is important to note that some of the first studies on how to create heart disease - by increasing the level of Calcium and decreasing the level of Magnesium - were published in the 1930's!

To get a better understanding of the critical role of Magnesium in our bodies, you can visit www.MagnesiumMan.com. 

Written By: Morley Robbins

Microwaving food? It's no good for vitamin B12.

The microwave is a convenient tool for warming a meal, but it alters the nutrient makeup of foods and does not preserve vitamins...

Microwaving food converts vitamin B12 into a non-usable form, which the body cannot use. 

Our bodies need vitamin B12 to nourish the nerves and it may be helpful with conditions like Parkinson's, Bell's palsy and MS. It is one of the few known substances that have an impact on damaged nerves. It plays an important role in protein conversion and is needed to help prevent anemia. 

B12 is found in sea vegetables such as kelp, dulse and nori. It is also abundant in soybeans, meats, eggs, seafood and dairy. 

Proverbs 31 Woman

I wrote this awhile ago for a different blog and thought I would share here on Eating Eden... to encourage my fellow sisters in Christ! 


Proverbs 31 Woman:

I am a beloved child of God. A follower of Christ. A Christian. I read, believe & try to live my life by the Word of God - the teachings in the Bible - what I believe is divinely inspired and written by God Himself.

I live my life for my Savior, Jesus Christ, whose blood was shed for my sins. I am not perfect. I have many faults. I am a sinner. I always will be. We are all sinners. But through Jesus Christ, I am forgiven and promised an eternal seat in Heaven, by his side.

He is the Lord of my life, and that means I submit my will & my life to His plan and purpose. He is my shield in the storm, my peace in turmoil.

I raise my child from a Biblical standpoint. I will train Him up right. This means I pray for him, I teach him, I guide him and I do my best to model Christ-like behavior to him.

I am a Godly wife. God has chosen to bless me with a loving husband, a wonderful child and a beautiful home. I manage my household, tend to my family, pray for, support and lift up my husband. He is a Godly man who loves, respects, cherishes, cares for and exhalts me.

This does not make me [what some would call] "old-fashioned". I am not a "weak" woman. I am not "afraid" of men. I am not stupid, nor am I "non-thinker".

I am strong. I am valued. I am respected, honored, cherished, exhalted, virtuous, smart, capable, more precious than rubies, enriching, trustworthy, energetic, helpful, dignified, wise, kind, full of laughter and love, and PRAISED by God.

I have heard a lot of woman say that the Bible is sexist... that woman do not hold as high of value as men. But, Genesis 1:27 tells us that both man & woman were created in God's image. Both man and woman are created equally. 

God created woman to be a helper for man. The Hebrew word used [for helper] was ezer, which simply means "to aid or to help". God is described the same way! Therefore, the word 'helper' is not meant to be subservient or derogatory. When God helps me, I do not feel better than Him. I feel grateful and blessed that He has helped me. Women are described in the same as God!

Striving to be a Proverbs 31 Woman is not a "death-sentence". It does not mean that we are weak women who grovel at the feet of our husbands. Instead, we are to take charge over the care and needs of our family, and manage our homes... and even maintain our own businesses! A Proverbs 31 Wife is not mistreated by her husband or children; she is praised and appreciated! Being a Biblical wife does not mean we are giving up our "independence" as women, or are we the "lesser" of the sexes. It means we are following God's perfect design.

I have also heard Epshessians 5:22-24 taken out of context: "Wives, submit to your husbands as to the Lord." 

The key words of this verse are "as to the Lord" - this means the submission must be within the context of God's will... if a husband asks his wife to do anything that does not line up with God's Word, she is not to do what he asks. If we read on to Ephessians 5:25, we will also notice that husbands are told to love their wives "just as Christ loved the church and gave himself up for her." In this kind of love, a husband must give himself up, or sacrifice himself for the love of his wife: 

"Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy, cleansing her by the washing with water through the word, and to present her to himself as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless. In this same way, husbands ought to love their wives just as their own bodies. He who loves his wife loves himself. After all, non one ever hated his own body, but he feeds and cares for it, just as Christ does the church - for we are members of his body."

Looking at Jesus, we can see how God Himself treats women. Jesus always respected women, and he gave us examples of how women should be treated. In the time of Jesus it was not customary, nor considered appropriate, for a Jewish man to talk with a Samaritan woman in public. But, Jesus did not concern himself with traditions or customs of the time! He talked to women in public and treated them as equals. He showed no favoritism between men & women; he forgave their sins and healed them just as he did men. After he was put to death, women were the first people to see the angels and the first to see Jesus resurrected from the dead. 

If God felt that women were responsible for anything other than serving men, he would not have chose women to be the first witnesses of the rebirth of Christ. They were the first believers in the Resurrection; technically being the first ones saved by Christ's blood.

Women were in fact, the first born-again Christians!

Being a Biblical woman does not mean we are subservient beings, merely controlled by men. 

It means we are:

- Created equally as men; created in God's image.

- Have equal rights

- Are business & property owners, judges, leaders, fighters, heirs

- Are church founders, teachers and prophetess

- Are co-heirs in Christianity

- Are to be loved, respected, honored, cherished and praised!

We must remember that when something in God's Word seems wrong to us, it is not God who is wrong. God is perfect in all ways, and His Word lasts forever.

As September approaches...

As September approaches, warm August evenings give way to cool Autumn nights; a woman reaches for a sweater. The cool air in morning holds a hint of crisp days ahead. The woman can smell the leaves turning. She watches their golden and scarlet tips stretch for the sky; holding onto the sunlight. Just a few weeks longer. The farmer's field and orchard are dotted with orange and red and yellow, as the harvest of the season unfolds. Corn stalks sway in the breeze, rustling, telling her of their remaining time. 

As September approaches, the woman's family prepares. She is learning much about herself in this Season - joyfully embracing her role as a Wife and Mother. She is the keeper of her home, working with her hands in delight, showing kindness on her tongue, loving her husband and child, smiling at the future and His plan for her life. 

The woman crafts with her hands, creating a cozy home for her family to settle into once the bare boned structure of the landscape appears. A mother and a wife pouring her love into each sweater she folds, each blanket she turns down, each fruit she pulls from a plant, each jar and crock she fills - an attempt to savor the taste of the land's bountiful blessings from the long, sun-filled days. 

A boy - a messy, busy, bundle of delight - relishes the last of the warm breeze, squeezing out hours of shortening days, uncovering earth, finding the last of summertime treasures with wide-eyed wonder. Innocently unaware of seasons ahead. A son pouring his love into each kiss he gives, each smile, every laughter, each rock he turns over, picture he paints, berry he picks - he savors the season, his parents love and warmth, the moment, every day. 

A man with strong hands creates a safe home for his family to settle into once the bare boned structure of the landscape appears. A father and a husband pouring his love into each log he splits, each item he checks off his list - an attempt to savor the daylight hours, he races against the season; sweat lined brim and dirty palms, utilizing the land's bountiful blessings to keep his family warm from the long, dark days.

As September approaches, this woman bows down before her Creator, humbly, listening as He softly speaks - create the most appealing and treasured place on Earth, a warm home for all those I have placed in your care, He tells her. Light will shine forth from this place and all within will be nurtured and content. Build the temple of your child's heart, create and keep a home that witnesses the righteousness of my design for family. It will be so beckoning, so warm with Christ, so right, that others may desire to have that picture hanging over their own hearth  rather than the one they have chosen. I have equipped you to fulfill this, in which have given you.

Tears stream down the woman's face and she thanks Him for His blessings, His Word, His strength, His love, His promise and purpose for her life. She takes ahold of His hand, turns her face towards the Heavens. The sunlight kisses her cheeks. The wind rustles the leaves, a few dance as they glide to the ground. She delights in these last warm summer breezes, and she is filled with joy for the coming seasons. She breathes deeply and smiles, as September approaches...

Dark leafy greens, nuts & legumes help beat stress!

Whole foods contain an arsenal of nutrients than can lower the stress hormone cortisol, says Jennifer Fournier, a registered dietician at the Center for Integrative Nutrition at the University of Massachusetts Medical School.

The family of B vitamins found in dark leafy greens, nuts and legumes "helps our brains make neurotransmitters that deal with stress," she explains. Start with a healthful diet and supplement with a B-complex containing all eight B vitamins.

A study in Human Psychopharmacology also found that stressed-out workers who took B vitamins reported less strain and a lighter mood.

So, eat your greens! ;)

Article courtesy of Vegetarian Times

Blackberry Crisp

Ingredients
5 tablespoons maple syrup, divided
1 teaspoon balsamic vinegar
6 cups fresh blackberries 
3 tablespoons sugar
16 tablespoons flour, divided
1/4 teaspoon plus 1/8 teaspoon, salt, divided 
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 tablespoons oil 


Directions
Preheat oven to 350. Coat deep baking dish with cooking spray or oil. 

Whisk together 2 tablespoons maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 tablespoons flour, and 1/8 teaspoon salt to berries. Toss to combine. 

Transfer to prepared baking dish. 

Combine remaining 13 tablespoons flour, oats, pecans, brown sugar and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 tablespoons maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries. 

Bake 30 to 45 minutes, or until topping is lightly browned and berry juice are bubbling just around edges or crisp. 

You could also make this crisp with blueberries, or a combination of berries, if you wish. 

Serves 8. 

Recipe courtesy of Vegetarian Times