It's summer! Puddings can be unhealthy but this one is full of the good stuff and it 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, they are also low in calories. 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, a leading driver of ageing and cancer. The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, 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 al,l it is a bit of a wonder fruit. Read on for my delicious recipe of a healthy and vegan blueberry crumble dessert.
Every week, we like to send our subscribers a SUSTAINABLE CHALLENGE. Are you ready to take real actions into living life sustainably? Sign up or have a look at one example!
If you don't have the ingredients yet, check this amazing online organic grocery store that has everything you need and it doesn't break the bank.
- 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.
Thinking about trying Adelaise's Healthy and Vegan Blueberry crumble dessert? Comment below and let us know how it was!
About the author
Adelaise does digital marketing for a cancer charity by day and attempts to cook up a storm in the kitchen during her downtime making delicious vegan food. She's also making small changes to her lifestyle to help her live ethically in other ways too. She stopped shopping anywhere but ethical and eco-friendly brands or second hand. She recycles what she can, uses cruelty-free beauty products and she's moving towards a zero-waste sustainable life.
Check her blog, Ethically Living!