July is National Blueberry Month!
By: Jodie Shield, MED, RD
Remember that gum chewing, spoiled girl in Willy Wonka, Violet Beauregarde, who turned into a giant blueberry because she couldn’t control herself from eating the forbidden candy? That’s how I feel at this time of year. Spoiled to be eating fresh, juicy Midwestern blueberries at their peak of flavor. Out of control, since they taste like candy and I love eating them by the handful. Thankfully, these antioxidant-rich, blue beauties provide only 80 calories per cup and they’re totally fat and sodium free. I love tossing blueberries into fresh green salads, on top of whole grain cereal, and of course baking with them. (My blueberry muffins and blueberry pie are to die for!) But my Blueberry Crisp recipe is one of my family’s long-time favorites. It’s so easy and healthy, and well – pure blueberry. I highly recommend serving it warm with low-fat frozen vanilla yogurt or gelato. Blueberry lovers go ahead; spoil yourself and your family. Just don’t turn into a giant blueberry!
Prep Time = 15 minutes
Cook Time= 45 minutes
- 2 cups fresh or frozen blueberries
- 1 tablespoon fresh lemon juice
- 1 cup rolled or old fashioned oats
- ½ cup stone-ground whole-wheat flour
- ¼ cup brown sugar
- 1 teaspoon cinnamon
- 1/3 cup canola oil
- ¼ teaspoon almond extract (optional)
- Heat oven to 350°F. Use a 1 ½ quart soufflé dish or other small baking dish. Coat pan with nonstick cooking spray or small amount of oil and set aside.
- If using fresh berries, wash and pick over. Drain and pour into the prepared pan. If using frozen berries, spread them, unthawed, in pan. Sprinkle lemon juice over the berries.
- In a mixing bowl, combine oats, whole-wheat flour, brown sugar and cinnamon. Mix well. Pour oil and almond extract (if using) over all and mix thoroughly. Sprinkle the oat mixture over the blueberries. Spread in an even layer.
- Bake for about 45 minutes or until the berries are bubbling and the top is brown.
- Serve hot, warm or cold, with low fat vanilla yogurt.
Nutrition Information (without frozen yogurt): 260 calories, 4 grams protein, 33 grams carbohydrate, 13.5 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 3.5 grams dietary fiber, 3 milligrams sodium