Feb 252016

Canned Peaches

I have a small collection of economical, nutritious, low sugar, low sodium, low fat, whole grain rich desserts that are really, really good. Good enough that you don’t mind eating them if you’re not on a diet. Big enough that you never feel deprived or frustrated by portion size.

When I say that my peach crisp is good, I’m not joking or anything. This stuff is delicious and nutritious enough that I confidently allow my kids to eat it for breakfast. And they feel like they’re getting away with something. I won’t tell them if you won’t. This stuff is amazing.

Peach Crisp


  • 2 (29-ounce) cans sliced peaches in fruit juice (no added sugar)
  • 1/3 cup cornstarch
  • 1/3 cup brown sugar
  • 1 tablespoon lemon juice


  • 1/4 cup dairy-free margarine
  • 1 cup old-fashioned rolled oats
  • 1/3 cup brown rice flour OR GLAD flour (or whole wheat flour)
  • 1/3 cup brown sugar
  • 1 teaspoon cinnamon


Open up both cans of peaches. Drain the juice out of the can and into a large (3-quart) saucepan. Set the peaches aside. You’ll need them in a bit.

Add the lemon juice, cornstarch and sugar to the pan of peach juice. Stir it up with a whisk until the cornstarch is dissolved and the peach juice is milky looking (from the cornstarch; don’t worry it will clear up when it boils). Cook and stir the mixture over medium heat until it comes to a boil. Allow it to boil for a minute or so, stirring all the while. It will be unusually thick.

Stir in the peaches and turn off the burner.

Meanwhile coat a 9-inch square pan with solid shortening or no-stick spray.

In a small bowl combine the margarine, oats, flour, brown sugar and cinnamon. Mix with a fork until crumbly.

Turn the peaches into the prepared 9-inch pan. Top evenly with the oat mixture. Bake at 400° for 30 minutes, or until the top is crispy brown and the peaches are bubbly. Serve while still warm for best flavor. Although cold leftovers turn out to make a pretty tasty breakfast.

Cut the pan 3 by 3 to make 9-servings.

Per Serving: 276 Calories; 6g Fat (18.7% calories from fat); 3g Protein; 53g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 94mg Sodium.

Calories By Percentage: 19% Fat; 76% Carbohydrate; 5% Protein.

Exchanges: 1 Grain(Starch); 2 Fruit; 1 Fat; 1/2 Other Carbohydrates.

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