February has us seeing red, and it’s not just because of Valentine’s Day. Red is also representative of Heart Health Month, which raises awareness for heart disease and taking preventative measures.
Berries are one of the most antioxidant rich fruits around. The pigment that gives berries their beautiful color is also the reason for the berries’ cancer and heart disease prevention properties. Studies have shown that even a handful of berries in a morning smoothie can reduce risk for heart attacks. In addition, berries are loaded with vitamin C, folate, and fiber while being low in calories.
As for other food allergens, this recipe does contain butter but substituting with a polyunsaturated oil based butter substitute like Earth Balance works just as well. It also calls for a gluten free flour blend of your choice which you can create yourself to keep on hand and substitute in any of your favorite recipes in equal parts.
Berry Crumble
Get creative with your own mix of berries. Frozen is likely your best bet this time of year, but come summer you can use fresh. This recipe has been created by Mum Mum’s own dietitian, and is sure to send you running back to the market for more berries.
Filling
- 1 and 1/3 cups blackberries (if using frozen, thaw first and rinse)
- 1 and 1/3 cups blueberries
- 1 and 1/3 cups raspberries
- 3 tablespoons turbinado sugar
- 1 tablespoon corn starch
- ½ teaspoon cinnamon
- ½ cup water
- 1 tablespoon lemon juice
Topping
- ½ cup butter at room temperature
- 1/2 cup loosely packed brown sugar
- 1 cup gluten free quick oats
- 1/3 cup gluten free flour
- ½ teaspoon cinnamon
Preheat oven to 350◦. For filling, mix berries, sugar, cinnamon, and corn starch in a large bowl. Add water and lemon juice; pour into an 8 inch square baking dish. For the topping, combine butter, brown sugar, oats, flour, and cinnamon with a pastry blender or fork until butter is in small pieces. Sprinkle over the top of berries and bake for 45 minutes or until fruit is bubbling and topping is a golden brown.
Prep time: 25 minutes
Serves 8
By Colleen Hurley, RD, Certified Kid’s Nutrition Specialist
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