At the risk posting a recipe just like one I posted last week.
I’m posting a recipe that’s a lot like one I posted last week.
It’s got blueberries. And almond-prune-crumbly stuff (on top this time, instead of on the bottom.) And it comes packed in neat little individual servings. And did I mention they’re both heart-healthy? This one even more so, thanks to the omega-3 boost from chia seeds.
But that’s where the similarities end. Where the first is cool and creamy, the second is warm with gooey blueberries oozing out beneath a cookie crumb-like crust. Unless you count the totally-optional-but-who-could-resist-it scoop of (non-dairy, coconut milk-based) vanilla ice cream on top.
I could have spaced these out a bit further, but with summer’s sweetest blueberries still at their peak, would you really want to miss this? I think not.
A note about some of the ingredients:
Coconut Sugar is an unrefined, granulated sweetener similar with caramel-y taste and color like brown sugar. It has a lower glycemic index than regular brown or white sugar, and contains more vitamins and minerals. If you don’t like coconut, have no fear – it doesn’t taste like it at all.
Stevia is a zero-calorie, all-natural sweetener. There are many brands on the market but NuNaturals is my favorite. It comes in both concentrated liquid and powdered forms. When creating recipes, I like to use it in conjunction with other sweeteners (in this case, blueberries, coconut sugar, and prunes all provide some sweetness too.) I have listed some substitutions below if stevia is not your thing.
Coconut Oil is a healthy fat perfect for sauteeing and baking. Coconut oil contains lauric acid, a healthy saturated fat known to lower cholesterol and provide many other health benefits.
Chia seeds are the best plant-based source of omega-3′s, and they’re packed with fiber and antioxidants too. You have probably heard that omega-3′s are important for lowering cholesterol and preventing heart disease, but this is just the tip of the iceberg. New research is showing that omega-3′s prevent Alzheimers, reduce inflammation and thus chronic pain, relieve stress and help us sleep better, and improve digestion. They even help with auto-immune disorders and I can tell you I’ve seen this first hand: my husband’s psoriasis is doing wonderfully since he’s been eating 2 tablespoons of chia seeds every day! Personally, I promote Mila, a brand of chia seeds specially cultivated to contain significantly more omega-3′s, fiber and antioxidants than other chia, however, many brands of chia are available in supermarkets and health food stores too.
So what are you waiting for? Pick some blueberries and get bakin’.
Grain-Free Blueberry Chia Crumble
Yield: 4 servings
Sweet summer berries beneath a crumbly topping packed with heart-healthy omega-3's.
Brown sugar can be substituted for coconut sugar.
1-2 tablespoons of brown sugar, agave syrup, or maple syrup would probably work nicely in place of stevia.
Melted butter can be substituted for coconut oil, if dairy is not a problem.
Preheat oven to 350ºF.
Combine blueberries, lemon juice, water, coconut sugar and stevia in a small saucepan. Bring to a boil, then reduce heat to medium and simmer for about 5 minutes, until blueberries soften. Turn off heat. Stir in ground chia seeds and let stand for 10 minutes.
In a small food processor, pulse the almonds until finely ground. Add ground chia seeds, cinnamon, salt and stevia and pulse to combine. Add the prunes and process until they are finely ground and a crumbly mixture starts to form. Lastly, add the melted coconut oil and pulse to combine.
Spray 4 small ramekins with nonstick cooking spray. Divide the blueberry filling evenly among the dishes and spoon the crumble mixture on top. Place the ramekins on a rimmed baking sheet, and bake for 20 minutes, or until lightly browned.
Amount Per Serving
Total Fat 14.4 g
Saturated Fat 3.6 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 5.9 g
Cholesterol 0.0 mg
Sodium 87.2 mg
Potassium 318.2 mg
Total Carbohydrate 25.7 g
Dietary Fiber 7.4 g
Sugars 14.5 g
Protein 6.0 g