July is National Blueberry Month! Here’s a blueberry dessert that’s fun to make with the kids and to enjoy on a warm summer evening. Or for breakfast! Bonus: This dessert comes with health benefits.
Hemp hearts (also called hemp seeds) contain significant amounts of fiber, protein and omegas. Blueberries are considered a superfood because they’re filled with yummy natural sweetness and LOTS of antioxidants called flavonoids (anthocyanins) that help keep us strong and healthy. They’re a great source of Vitamin C, Vitamin K and manganese. Blueberries reduce DNA damage, protect against aging and cancer, reduce levels of LDL cholesterol, help lower blood pressure, protect against diabetes AND help to improve memory and maintain brain function.
Here’s a healthy spin on a traditional berry-loaded crumble. (I actually baked mine in the toaster oven so I didn’t have to turn on the actual oven. It’s too hot out!)
Source: Modified from streetsmartnutrition.com
Blueberry Hemp Heart Crumble
1 cup all-purpose flour (gluten-free flour, spelt or whole wheat flour works too)
2 cups quick or rolled oats
1/4 cup sugar
3/4 cup coconut oil
1/2 cup hemp hearts
Zest of one lemon
1 tsp vanilla extract
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp salt
3 1/2 cups fresh blueberries
Preheat oven to 375 F. Line a 9″ x 9″ baking dish with parchment paper or use a non-stick spray to lightly grease. Thoroughly rinse and dry the fresh blueberries, sorting through to remove any remaining stems and set aside.
In a large mixing bowl, combine the flour, oats, coconut oil, hemp hearts, salt and spices. Using your hands, gently work the ingredients together until the coconut oil is evenly distributed. Add the lemon zest. Using your hands again, mix thoroughly until all ingredients are well combined and a crumbly texture forms. Divide in half, spreading one half into the lined or greased baking dish. Press firmly into the bottom. Add a little more if needed to evenly cover the bottom of the dish.
Spread the fresh blueberries in an even layer on top of the crumb mixture. Add the remaining crumb mixture over the top, pressing lightly into the pan. Bake for 35-40 minutes, or until the topping becomes golden brown.
Remove from oven and serve warm. Serve with additional fresh berries or your favorite yogurt.
Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!