Blueberry Crumble Bars
- by Christiane Matey
- Easy Recipes, Healthy Recipes
Blueberry Crumble Bars set the bar high when it comes to baking projects. They’re healthy, delicious, gluten- and dairy-free, and best of all, easy to make. Traditional crumble recipes call for all-purpose flour and cane sugar, but almond flour and turbinado sugar make these Blueberry Crumble Bars lower in carbohydrates and refined sugar.
Power Couple
Hemp’s nutty flavor and salty-sweet crunch is the perfect complement to sour blueberries in Blueberry Crumble Bars. Combined, hemp and blueberries are outstanding for heart and bone support, immunity, and overall health.
Hemp for Heart Health
Hemp hearts are a nutritional powerhouse. They’re high in vitamins, minerals, and micronutrients, including 99% of the RDA of manganese, an essential mineral that supports bone health; 32% of thiamin (B1); 27% of zinc; 17% of niacin (B3); and 13% of iron.
They’re a superior source of complete plant-based protein (9.5 grams per serving, about three tablespoons). They’re high in heart-healthy polyunsaturated and monounsaturated fats (11.4 and 1.6 grams per serving, respectively). They have zero cholesterol and 1.2 grams of fiber per serving.
Like most nuts and seeds, hemp hearts are high in calories (166 per serving), so they are best enjoyed as part of a recipe like my Blueberry Crumble Bars or in a smoothie.
As a disclaimer, hemp belongs to the same family as marijuana but contains no measurable tetrahydrocannabinol (THC) or cannabidiol (CBD). Thanks to the popularity of their close relative, hemp hearts are getting well-deserved attention.
Unbeatable Blueberries
Most of us have known blueberries as an exceptionally healthy fruit all our lives. Much of their reputation comes from having major amounts of antioxidants called flavonoids, which protect cells from the damage caused by free radicals. Like hemp, they’re rich in manganese (25% of the RDA). They have 24% of the RDA of Vitamin C and 36% of Vitamin K to help blood clot properly.
Just one cup of blueberries delivers 14% of the RDA of soluble fiber to promote healthy digestion and lower cholesterol (which is carried out of the body with the soluble fiber). Blueberries have less sugar than other fruits, so they’re an excellent choice to avoid sugar spikes and, studies have shown, manage insulin resistance.
Leftover Lovin’
Blueberry Crumble Bars (and crumbles in general) are ideal for leftover, less-than-perfect fruit. Raspberries and strawberries can be mixed with blueberries here. The recipe can also be adjusted for apples and peaches.
Makes 16 servings.
Ingredients for the Crumble:
- 1 ¼ cup almond flour
- 1 ¼ cup old-fashioned oats
- ½ cup turbinado sugar
- ½ teaspoon sea salt
- ½ teaspoon vanilla extract
- ½ cup coconut oil, room temperature
- 4 Tablespoons hemp hearts
- ¼ cups raw honey
Ingredients for the Blueberry Filling:
- 2 cups blueberries, frozen or fresh
- 3 Tablespoons turbinado sugar
- 1 Tablespoon lemon zest
- 2 Tablespoons cornstarch
Directions:
- Preheat oven to 350 degrees. Grease or line an 8×8 baking dish or pan.
- Make the filling: In a medium saucepan, mix the blueberries, sugar, lemon zest, water, and cornstarch. Cook on medium heat for about 5 minutes, stirring frequently and pressing the blueberries with the back of a spoon to mash them. Once the mixture is thick enough to coat the back of a spoon, remove from heat and set aside.
- Combine the crumble ingredients in a large mixing bowl. Using a pastry knife or fork, mix until the crumble is the consistency of wet sand.
- Press about two-thirds of the mixture into the pan to create a thin crust. Place in the oven for 8-10 minutes until slightly browned.
- Remove from the oven and spread the blueberry mixture evenly over the crust.
- Sprinkle the remaining crumble on top of the blueberry filling.
- Bake for 30-35 minutes until golden brown and the filling is bubbling.
- Cool or chill before cutting to help the bars keep their shape.
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