WellnessAntioxidant-Rich Blueberry Crumble Recipe | Well+Good

Antioxidant-Rich Blueberry Crumble Recipe | Well+Good


Summer may be nearing its end, but according to the U.S. Highbush Blueberry Council, blueberry season is still in its prime—so our fun’s just getting started (North American blueberry season spans from April to late September). And what better way to use up your farmer’s market or U-pick haul than by baking a delicious blueberry crumble?

Here to help us turn our basic bushel into an antioxidant-rich crumble is Nicole Addison, RD, the recipe developer and blogger behind Nourished by Nic *and* a registered dietitian. Her gluten-free blueberry breakfast crumble is crispy, crunchy, and extremely nourishing for the soul. Newsflash: Fruit crumbles aren’t just a hot ticket dessert item—they can certainly be a part of a well-balanced breakfast, too. Got blueberry milk



Why we’re so in love with this blueberry breakfast crumble recipe

First and foremost: Can we take a moment to marvel at the sheer beauty of this dish? I mean, come on. It’s gooey and hot on the inside yet crispy and crunchy on the outside. And it’s registered dietitian-approved. Need I say more?

According to Addison, the possibilities for enjoying her blueberry crumble recipe are endless; it can be made as a snack, dessert, or even breakfast. And while the registered dietitian emphasizes that “a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices,” it’s worth noting that each serving contains seven grams of protein and six grams of fiber, which is icing on the proverbial cake.

“[This recipe] is made with nourishing ingredients to make it higher in fiber, lower in sugar—and even contains a little protein—so it’s a great addition to a balanced breakfast—just pair it with added protein for a great balanced meal,” Addison says in her post. Remember: Dietitians recommend consuming at least 30 grams of protein for breakfast. (Need some help with figuring out those calculations? This 30 grams of protein cheat sheet can help.)

Another quick note: Addison stresses the importance of ensuring that your oats and oat flour are certified gluten-free for folks with an allergy or intolerance, and recommends options like Bob’s Red Mill’s Gluten-Free Old Fashioned Rolled Oats and Bob’s Red Mill’s Gluten-Free Oat Flour.

Of course—and very sadly—blueberry season will inevitably come to an end. But that doesn’t mean we should stop enjoying this tasty blueberry crumble until next year. On the contrary, Addison recommends using frozen blueberries if fresh ones are hard to find. In fact, research shows that frozen blueberries have just as many, if not more, antioxidant properties as fresh blueberries since they’re frozen at their peak ripeness. Additionally, researchers have discovered that the ice crystals that form during freezing disrupt the structure of the plant tissue, making antioxidants, such as anthocyanins, that eliminate free radicals even more available. The more you know, right?

But, hey, if blueberries aren’t your thing, raspberries or the berry mix of your choice will also be just as delicious.

blueberry crumble recipe recipe
Photo: Nourished by Nic

Gluten-free blueberry crumble recipe

Yields 6 servings

Ingredients

For the berry filling:
4 1/2 cups blueberries (1,600-gram bag of frozen blueberries)
1 Tsp vanilla extract
2 Tbsp gluten-free oat flour
Juice of 1/2 lemon

Crisp topping:
1 1/2 cups gluten-free oats
1/4 cup gluten-free oat flour
1 Tsp cinnamon
2 Tbsp honey
1/4 cup melted butter
Pinch of salt

Optional add-ins:
2 Tbsp unsweetened shredded coconut, optional
2 Tbsp hemp seeds, optional
1/4 cup chopped walnuts, optional

1. Preheat the oven to 350°F.

2. Grease a large, 29-centimeter (about 11-inch) glass or ceramic oven-safe round dish, and add blueberries, vanilla extract, oat flour, and lemon juice. Gently stir to combine. (Pro tip: This can also be done in a bowl prior. However, we like to minimize cleaning dishes.)

3. In a medium bowl, make your topping by using a fork to stir together oats, oat flour, cinnamon, honey, melted butter, and salt. Add coconut, hemp seeds, and chopped walnuts if desired. The crisp topping should be dry but moist enough to form small crumbles.

4. Pour the crisp topping over the blueberries, gently patting it down.

5. Bake for about 40 minutes or until the top is just beginning to turn golden brown.

Vegan peach cobbler coming right up:



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