Blueberry Crisp

I am finally working through the 25 lbs of blueberries from U-Pick I brought home last weekend. How did I do it? I made two HUGE blueberry crisps. We will not be eating these on our own. My new motto is berries are better when shared J

It only takes five ingredients to get this on the table at your next summer gathering.  Simple, nourishing & satisfies the sweet tooth.

Blueberry Crisp

Ingredients

Berry Filling

• 10 cups fresh blueberries
• ½ cup coconut sugar

Crumble Topping

• 2 cups rolled oats
• 1 cup coconut sugar
• ½ cup coconut oil

Preparation Instructions

1. Mix blueberries and coconut sugar for filling in your baking dish.
2. Pulse topping ingredients in food processor and sprinkle over top of berries.
3. Bake at 350 degrees F for 60 minutes. **

** I used a big roaster pan (11 ¾ in x 9 3/8 in x 2 5/16 in) but you could certainly half the recipe and use a smaller pan. You may only need to bake for 35-45 minutes depending on the size of your recipe.

 

 

Fuel Facts

Numbers: 200 calories, 2 g protein, 4 g fat, 37 g carbs, 3 g fiber

            **Per piece when split into 15 servings

Ingredient Breakdown:

v Blueberries – So why do blueberries get so much hype? Because they deserve it! They have one of the highest antioxidant capacities of all fruits and veggies, meaning they are able to combat free radicals in the body more effectively than their produce counterparts. Blueberries are also being shown to improve memory and cognitive function, helpful as we age. Best of all, blueberries maintain their health benefits when frozen so you can preserve them all year long!

v Coconut Sugar – The coconut blossom, often an overlooked portion of the palm tree bears sweet, natural coconut sugar. It is unrefined and a great 1:1 substitute for baking. Unlike refined white sugar that is devoid of nutrients, coconut sugar is rich in magnesium, potassium, zinc, iron and B vitamins. If that wasn’t enough, coconut sugar plays a role in environmentalism. According to the Madhava package, “The coconut palm tree produces 50% to 75% more sugar per acre than cane sugar, while only using 20% of the resources. A delicious gift that keeps on growing.”

v Coconut Oil – About 92 percent of the fat in coconut oil comes from saturated fats. You have probably heard that saturated fats are bad for you and to avoid them in your diet. In general, the rule is to limit saturated fats to less than 10 percent of your total intake. However, not all of these fats are created equal.

Unlike other oils, coconut oil has a high percent of medium chain fats which are smaller and easier for the body to break down. Instead of storing these shorter chain fats, the body is more likely to use them for energy. This may not lead to weight loss, but it will certainly boost your energy. A few studies have also shown those who consume coconut oil have an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.