I love a good crumble, and this Mixed Berry Crumble is mighty fine. It's filled with the flavors of spring and summer, but with the use of frozen mixed berries it’s in season all year round. The berry filling is fruity and sweet with the perfect amount of tartness; the topping is nutty, naturally sweetened with maple syrup, and crumbly in the BEST way. I cannot wait for you to try this crumble!
Healthy Dessert or Sweet Breakfast - You Pick!
Fruity crumbles are my weakness, and this Mixed Berry Crumble is my favorite this time of year! Like a traditional berry cobbler, the filling is sweet and juicy with the perfect amount of tartness, but the topping is actually nutrient dense. This recipe has just enough sweetness to satisfy your sweet tooth, but is nourishing enough to have as part of a berry balanced breakfast.
For breakfast, pair with plain Greek yogurt or coconut skyr.
For a better-for-you dessert, pair with your favorite vanilla bean ice cream.
Whether you enjoy this naturally gluten free and vegan crumble for breakfast, dessert, or BOTH is up to you! And you really can't go wrong either way. I personally love making it ahead of time and reheating it for breakfast for the next few days. It's great meal prep recipe that makes busy mornings easier!
If you're a fan of fruity crumbles check out these recipes: Cran-Apple Ginger Crumble, Pear and Apple Crumble
Nourishing Berry Crumble
With simple, shelf stable ingredients like heart healthy whole grain oats, omega-3 rich walnuts, and warm spices as well as immune supporting mixed berries, this Mixed Berry Crumble is easy-to-prepare, delicious, and packed with nutrition.
Old fashioned oats, mixed berries, walnuts, and shredded coconut all contain fiber which may help balance out blood sugars, promote fullness, reduce the risk of heart disease, and aid in digestion. Consuming foods that are rich in fiber is a great way to promote your health.
In addition to fiber, walnuts contain heart healthy ALA omega 3 fatty acids, polyunsaturated fats that may help to decrease LDL cholesterol (the bad kind) and total cholesterol levels. If you like walnuts, you've got to check out my Sweet and Spicy Toasted Nuts and Strawberry Avocado Salad with Poppyseed Dressing.
Berries of all kinds are also rich in a variety of vitamins, minerals, and antioxidants. Sweet and juicy berries are a great addition to a healthful diet (and this crumble!) and may promote cell health and offer heart protective and cancer-preventive effects.
Support Your Health with Blueberries
Before we get into this delicious recipe, I want to share a few fun facts about one particular berry, and one of my favorites, in this Mixed Berry Crumble - blueberries:
Blueberries are rich in antioxidants which help keep your cells healthy and may help to prevent brain and heart diseases as well as some cancers.
Blueberries contain manganese, vitamin C, and vitamin K.
Eating blueberries can help with blood sugar control due to the high fiber content (6g) and low sugar content (10g with no added sugar) compared to other fruits per serving (1 cup Wyman's Wild Blueberries). Fiber also aids in promoting fullness and bowel regularity.
Frozen blueberries contain higher amounts of all nutrients compared to “fresh” ones from the store because they are flash frozen within 24 hours of harvest. I love Wyman's frozen Wild Blueberries and Triple Berry frozen mix with wild blueberries.
Blueberries are super delicious!
More Hope For Balance recipes with blueberries: Blueberry Yogurt Tahini Toast, Blueberry Tahini Breakfast Sweet Potato
What’s in This Recipe?
Mixed berries – good source of fiber and vitamin C, has antibacterial properties and contains antioxidant which help fight against inflammation and disease
Seasonings – cinnamon, ginger (fresh or ground), cardamon, and salt
Cassava flour or tapioca starch or cornstarch
Lemon zest – contains prebiotics which can promote a healthy gut microbiome
Lemon juice – brings out the sweetness from the berries, contains vitamin C
Maple syrup – natural sweetener, rich in manganese
Old fashioned oats* – rich in fiber, heart healthy
Walnuts – the only nut that contains ALA omega 3 fatty acids; also contains, vitamin E, fiber, and plant-based protein
Unsweetened shredded coconut – contains medium chain triglycerides (MCTs), fiber, and antioxidants
Coconut oil – contains medium chain triglycerides (MCTs)
Notes: This recipe is naturally vegan and gluten free* if you use certified GF old fashioned oats. If you’re making this crumble ahead of time, pop it in the oven at 200oF for 15 minutes to reheat. To reheat individual servings of leftovers, microwave desired amount in a microwave safe bowl on high for about 1 minute.
Mixed Berry Crumble
Prep time: 10 minutes Cook time: 40 minutes Total time: 50 minutes Servings: 4 servings
Filling Ingredients:
3 cups mixed berries of choice, frozen or fresh (I prefer this mixture or blueberries, raspberries, and blackberries)
1 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. cardamom
1 tbsp. cassava flour or tapioca starch or cornstarch
Zest of 1 lemon
Juice of 1/2 lemon
1 tbsp. maple syrup
Topping Ingredients:
1 cup old fashioned oats*
1/2 cup raw walnuts
3 tbsp. unsweetened shredded coconut
2 tbsp. maple syrup
2 tbsp. coconut oil, melted
1 tbsp. cassava flour or tapioca starch or cornstarch
1 tsp. ground cinnamon
Pinch of sea salt
Directions:
Preheat the oven to 350oF.
In a pie dish, combine the filling ingredients. Mix with a wooden spoon until all of the fruit is fully coated.
Next, add the oats, walnuts, and coconut to a food processor. Grind for 1-2 seconds at a time until the oats, walnuts, and coconut are chopped, but not fine. Add the remaining ingredients to the food processor and grind for 1-2 seconds at a time until combined.
Top the fruit mixture with the crumble mixture, and bake for 40 minutes until the fruit begins to bubble and the topping starts to brown.
Remove from the oven, and serve immediately.
Store leftovers in an airtight container in the refrigerator for up to 5 days. For reheat instructions, see here.
Follow me on Facebook, Instagram, and Pinterest. When you make this recipe, tag me at @hope.for.balance and use the hashtag #hopeforbalance for a chance to be featured in my Facebook or IG stories. I LOVE seeing your creations!
コメント