Did you know that blueberries contain one of the highest antioxidant levels of nearly all fruits and vegetables? This healthy recipe will help your intake of fiber, vitamins, and minerals.
They may reduce the risk of DNA damage, protecting against cancer and aging, and help fight diabetes.
Blueberries may stop cholesterol from oxidizing (important for heart health) and are linked to lower blood pressure. They also contain compounds that are good for brain function and memory.
Plus, evidence suggests they help prevent urinary tract infections and assist with post-workout recovery.
Eat blueberries as-is for a snack – stir them into oatmeal, yogurt, or salad – or add them to smoothies. (They are surprisingly delicious in salsa!)
Nutrition Facts
1 cup (148 grams) of blueberries contains:
84 calories
15 grams carbs
4 grams of fiber
Recipe (Just in time to share with loved ones this Family Day!)
You don’t need fresh fruit to make this – it’s also good with frozen, although it might add 5-10 minutes to your bake time.
BLUEBERRY CRISP RECIPE
(Makes 9 servings)
● 1½ cup (120 grams) old-fashioned oats (gluten-free, if possible)
● 1 tsp ground cinnamon
● 2 tbsp maple syrup
● 3 tbsp grass-fed butter, cut into small cubes
● 4 cups blueberries (fresh or frozen)
● 2 tbsp arrowroot flour
Preheat the oven to 350°F (175ºC), and coat an 8”-square (20 cm) baking pan with nonstick cooking spray.
Place ½ cup (40 grams) of the oatmeal in a high-speed blender and grind into a flour.
To prepare the topping, whisk together the oats, flour, and cinnamon in a small bowl.
Make a well in the center. Pour in the maple syrup and stir to incorporate, and then add the cubed butter, working it into the oats using a fork (or a mixer).
In another bowl, toss the blueberries with the arrowroot flour. Pour the blueberries into the baking pan and cover with the topping.
Bake for 45-50 minutes or until you see juice bubbling at the sides of the pan. Cool at room temperature; then place in the refrigerator for a couple of hours so the juices thicken.
Slice into 9 equal servings and enjoy!
For more healthy recipes and suggestions, schedule with Dr. Bristow today!