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.

Blueberry Chia Seed Jam

It’s blueberry season!!!! I got a little bit carried away at U-pick last weekend… 25 lbs of fresh, delicious berries later my kitchen counters are pretty much stained blue.  I just whipped up some Blueberry Chia Seed Jam to put on the Oregon Beer Bread I made last week. There isn’t anywhere quite like Portland, OR in the summer!

The jam has only 3 ingredients and is sweetened just lightly with honey. This means you get all of the antioxidant power of the berries without all the added sugar of store brought varieties. Super simple to make!

Beer bread uses just 5 ingredients. By far the quickest bread I’ve ever made. It is a nice staple to have on hand. Recipe to follow soon!

Blueberry Chia Seed Jam

Ingredients

• 8 cups fresh blueberries
• ½ cup honey
• ¼ cup chia seeds

Preparation Instructions

1. Heat blueberries and honey in a pot over medium heat. Stir often, smashing the blueberries as you go for about 10 minutes.
2. Add chia seeds and continue cooking for 20-30 more minutes, stirring often.
3. Remove from heat and let cool. Store in Mason jar and eat within 7-10 days.

Fuel Facts

Numbers: 40 calories, 0 g protein, 0 g fat, 9 g carbs, 1 g fiber

            **For 2 Tbsp of jam (makes a little more than 4 cups)

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 Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide, which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Chia Seeds – Another fuel source used by the ancient Aztecs, Chia seeds are full of nutritional goodness. For starters, they are higher in omega-3s even than flax seed and their high antioxidant content makes them keep much longer. Whereas flax seed will go rancid rather quickly if not kept refrigerated, chia seeds can be kept at room temperature for weeks at a time. Also, unlike flax, you do not need to grind them in order to get all of the nutritional benefits.

When soaked in water, chia seeds will form a gel. In a similar fashion, this may contribute to keeping hunger at bay by swelling in the stomach when consumed in the diet. Chia seeds are great added to breads and baked goods, smoothies, and as a topping for yogurt or cereal.

Raw Protein Smoothie Bowl

At the Farmer’s Market last weekend I was given a sample of Raw Protein. I never feel satisfied when I drink my breakfast so I decided to incorporate it into a smoothie bowl, complete with lots of toppings!! This recipe gives you the framework then allows you to get creative!

Raw Protein Smoothie Bowl

Ingredients

• 1 scoop Raw protein powder of choice
• ¾ cup frozen fruit of choice
• ¾ cup milk of choice
• Toppings of choice

I used: Vanilla Chai protein powder, frozen blueberries, unsweetened almond milk, 1 Tbsp hemp, 1 Tbsp shredded unsweetened coconut, 1 Tbsp walnuts, 1 Tbsp almonds, 1 Tbsp pumpkin seeds, 1 Tbsp dried cranberries, 1 Tbsp bee pollen

You could also top with a variety of fresh fruits, dried fruits, nuts, seeds or cereals. 

Preparation Instructions

1. Add Raw protein powder, frozen fruit and milk to blender. Blend well.
2. Pour in bowl and top with any and all desired toppings!

Fuel Facts

Numbers:  175 calories, 19 g protein, 0 g fat, 21 g carbs, 9 g fiber

**For the smoothie portion of the recipe (toppings will vary)

Ingredient Breakdown:

v Raw Protein Powder – This vegan, non-GMO, organic protein powder is one of my favorite options for those who need a quick go-to meal or after workout protein source. Each serving contains 90 calories and 17 grams of protein, along with probiotics and enzymes to promote optimal digestion.

v Hemp – These seeds provide the polyunsaturated essential fatty acids in an ideal 4:1 ratio, omega 6 to omega 3.  Hemp seeds are also a good source of protein and fiber, which work together to help keep you fuller longer. Adding a bit to salads, smoothies, etc. may curb those munchies later in the day.

v Bee Pollen – Bee pollen is high in B vitamins, boosting energy and stamina. Similar to other honeybee products, many allergy sufferers report that bee pollen helps ward off symptoms. In addition, the high antioxidant content of bee pollen may have an anti-inflammatory effect in the body, particularly the respiratory system, potentially helping with asthma. 

Avocado Sriracha Hummus

My best friend in the whole world, Kelly, was in town this weekend. Talk about being re-inspired! We rode bikes, ran, did yoga, laughed, ate delicious food, set goals, counseled each other, danced, planned and played. Best Friend Therapy… It’s a thing. Our time together was nourishing in every sense of the word.

For her arrival, I made some hummus with a twist. We ate it up with crinkle cut carrot coins, but any vegetables would work for dipping.

Avocado Sriracha Hummus

Ingredients

• 1 can chickpeas
• 1 avocado
• Juice of ½ lemon
• 2 Tbsp tahini
• 2 cloves garlic
• 1 Tbsp avocado oil (or olive oil)
• 1 Tbsp Sriracha
• ½ tsp salt

Preparation Instructions

1. Add all ingredients to food processor and blend.
2. Serve with crinkle cut carrot coins or veggie of choice. Makes 2 cups.

Fuel Facts

Numbers:  38 calories, 1 g protein, 4 g fat, 2 g carbs, 1 g fiber

**For 2 Tbsp

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocados have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees F and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium.

v Lemon/Lime – High in the antioxidant vitamin C, lemons and limes, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

v Sriracha – This fan favorite hot sauce is made from chili peppers. Chili peppers get their spicy kick from a compound called capsaicin. The hotter the pepper, the more of the compound it contains. Capsaicin has been studied extensively and is found to have an anti-inflammatory effect, which makes cayenne a great addition to recipes and even recovery smoothies after a hard workout.

v Garlic – The “stinking rose” is actually a vegetable in the Allium family, with onions and leeks. Not only does garlic add tons of flavor and aroma to any dish, it is also high in sulfur-containing compounds that help fight oxidative stress and inflammation. Garlic has also been shown to reduce triglycerides and total cholesterol. With all of these combined benefits, garlic can play a big role in maintaining heart health for those who eat it often.