Blueberry crumble is one of my staple puddings for autumn. I love Autumn – chunky knits, comfy boots and fallen leaves and what is even better is that you can fill up on chunky soups, casseroles and hot puddings.
I can’t wait Autumn is coming. Summer is great but autumn is probably my favourite season. Puddings can be unhealthy but this one is full of the good stuff and is vegan too! It is super easy to make, good for those on a budget and it can be frozen. In this one I’ve used blueberries.
Blueberries are sweet-tasting and good for you. So my blueberry crumble is perfect. One of the superfoods and also low in calorie. They are one of the most nutrient dense of the berries. 150 grams contains approximately:
- 4 grams of fibre
- 24% RDA of Vitamin C
- 36% RDA of Vitamin K
- 25% RDA of Manganese
Blueberries are 85% water, 150 grams contains just 84 calories, with 15 grams of carbohydrates.
They also contain Antioxidants. Antioxidants protect our bodies from damage by free radicals. Unstable molecules that can damage cellular structures and contribute to ageing and diseases like cancer. Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
Several studies have shown that blueberries and blueberry juice can protect against DNA damage. One of the leading drivers of ageing and cancer. The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage and a crucial step in the pathway towards heart disease. Regular blueberry intake has been shown to lower blood pressure in numerous studies. There is some evidence that regular blueberry consumption can help prevent heart attacks. The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.
So all in all it is a bit of a wonder fruit. Read on for my delicious recipe for blueberry crumble.
- 75 g Spelt Flour
- 4 tbsp Vegan Butter
- 5 tbsp Demerara Sugar
- 2 tbsp Cornflour
- 60 g Trail Mix
- 75 g Rolled Oats
- 300 g Frozen Blueberries
- 2 tbsp Lemon Zest
- Preheat your oven to 180 degrees celsius.
- Add the flour, butter, 3 tbsp of the sugar and 1 tbsp of the cornflour to a bowl. Rub the mixture with your fingertips until it resembles breadcrumbs.
- Add the trail mix and oats and stir until combined.
- Pour the mix onto a baking tray and oven bake for 20 minutes.
- For the blueberry filling: add the blueberries, the rest of the sugar, the lemon zest and the juice of 1 lemon to a saucepan.
- Boil the mix for 6-8 minutes.
- Mix the rest of the cornflour in a cup with a little water. Add this to the blueberries. Mix until filling resembles a jam like texture.
- Spoon some of the blueberry mixture into a ramekin and top with the crumble.
Amount Per Serving: Calories: 370 Total Fat: 18g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 31mg Sodium: 113mg Carbohydrates: 50g Fiber: 6g Sugar: 26g Protein: 6g