Last week I made Grain Free Crumble Topping. It tasted so good, that I had to share it with you. It is grain free and dairy free. But don’t worry if you don’t have any dietary requirements, it tastes just as good if not better than the old recipe. Apple And Blackberry Crumble is a delicious topping that I find myself using on many desserts. I love Grain-Free Berry Crisp, they’re easy to make and can be flavored differently.
These Healthy Blueberry Bars are made with no processed sugar and no butter. They are gluten free, dairy free, and nut free too! These bars are sweetened only with juicy blueberries — no sugar added. If you’re looking to follow a grain free diet, it may be helpful to learn if grains are bad for your gut.
Grain Free Crumble Topping
- Prep: 10 minsCook: 20-25 minsTotal: 40 mins
- Servings: Serves 6
For the Filling:
- 2 cups blueberries, washed and patted dry
- 3 cups sliced strawberries
- Zest + juice of ½ lemon (~1 tsp. juice)
- 2 Tbsp. maple syrup
- 1 tsp. pure vanilla extract
- 2 Tbsp. arrowroot starch
For the Topping:
- ½ cup almond flour
- 1 Tbsp. coconut flour
- ¼ tsp. salt
- ¾ tsp. cinnamon
- ⅛ tsp. ground cardamom
- 3 Tbsp. cold unsalted butter or ghee*, cut into small pieces
- 1 Tbsp. maple syrup
- ¾ cup chopped pecans (raw or toasted)
- Set the oven to 350°F.
- 6 Grease ramekins that hold one cup, an 8-inch glass baking dish, a cast iron skillet, and butter or coconut oil. Place aside.
- In a medium bowl, combine the strawberries and blueberries. Lemon zest, juice, maple syrup, vanilla, and arrowroot starch should all be combined in a small basin. Toss the berries in the mixture to coat them evenly.
- Filling can be poured onto a baking dish or divided among ramekins. While you make the topping, set aside.
- Clean the bowl you just used for the filling, then stir the almond flour and cardamom together. When the mixture resembles coarse sand with some stones, add the butter pieces and stir them in with a fork or pastry tool. Add pecans and maple syrup after that.
- Spread topping over filling in baking dish or pan in a single layer, or divide evenly among ramekins.
- Bake the ramekins for 18–21 minutes and the baking dish or skillet for 22–25 minutes, or until the filling is hot and bubbling and the topping is lightly browned. Place the ramekins or baking dish on a rimmed baking sheet (to catch any liquid that may boil over).
- Before serving, remove from oven and let stand for 20–30 minutes.
- Serving Size: 1/6 recipe
- Calories: 230
- Fat: 17g
- Sodium: 103mg
- Carbohydrate: 20g
- (Fiber: 4g
- Sugar: 12g)
- Protein: 3g
Apple And Blackberry Crumble
Yield: 8 -10 servings Prep Time: 15 minutes Cook Time: 40 minutes Total Time: 55 minutesPrint
Less than 10 ingredients are used to make this sweet and tart Apple and Blackberry Crumble, which is prepared in one dish. Vegan and Paleo
- 3 cups | 430 grams blackberries
- 4-5 medium | about 1 pound green apples, peeled and diced
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 cup | 50 grams coconut sugar (can sub with sweetener of your choice)
- 2 tablespoons | 25 grams tapioca flour or arrowroot starch
- 1 1/2 cups | 225 grams whole almonds (can use almond flour or meal)
- 1/4 cup | 24 grams unsweetened desiccated coconut (can sub with gluten free oats)
- 1/4 cup | 50 grams coconut sugar
- 1/4 cup | 60 grams melted coconut oil (can sub with butter or non dairy butter)
- 1/2 teaspoon ground cinnamon
- 350°F/180°C oven temperature. Get a 9×13 baking dish ready.
- To the dish that has been made, add the fruit, coconut sugar, cinnamon, ginger, and tapioca or arrowroot starch. Toss to thoroughly cover the fruit with the starch and sugar.
- While you prepare the topping, bake the food in the oven for 15 minutes.
- Whole almonds should be added to a food processor or blender, then pulsed until they resemble sand with some of the larger almond bits still intact.
- The other topping ingredients should be blended with the pulsed almonds in a medium-sized bowl until the mixture is crumbly but cohesive.
- After the berry base has baked for 15 minutes, remove it from the oven and evenly sprinkle the crumble topping over the fruit.
- Bake the topping for 20 to 25 minutes, or until it begins to color slightly. The fruit will be slightly bubbling beneath. Before serving, let stand for 10 minutes to cool.
G Calories: 323Saturated Fat: 8gSodium: 22mgCarbohydrates: 30gFiber: 8gSugar: 16gProtein: 6g
Grain-Free Berry Crisp
3 different varieties of berries in a vegan berry crisp. It has a crunchy, grain-free topping that is naturally sweetened! The ideal gluten-free, vegan dessert for summer!
- PREP TIME10 minutes
- COOK TIME45 minutes
- TOTAL TIME55 minutes
- CuisineGluten-Free, Vegan
- Freezer FriendlyNo
- Does it keep?4 Days
- 7-8 cups mixed berries (strawberries, raspberries, blueberries, and/or blackberries)
- 3 Tbsp maple syrup
- 2 Tbsp arrowroot starch (or cornstarch or gluten-free flour)
- 1 Tbsp lemon juice
- 1 cup almond flour (or almond meal)
- 2/3 cup shredded or desiccated coconut (or sub almond flour or rolled oats if OK with grains)
- 1 cup roughly chopped pecans (or other nut of choice)
- 1/2 cup coconut sugar (or organic cane sugar)
- 1/2 tsp sea salt
- 4 Tbsp coconut oil or vegan butter
- 2 Tbsp maple syrup (optional)
- A 9 x 13-inch dish or one of a similar size (I like this one from World Market; modify number/size of pans if altering batch size) should be added to the oven once it has reached 350 degrees F (176 C). Add the arrowroot, maple syrup, and lemon juice on top and blend by tossing.
- The almond flour, coconut, pecans, coconut sugar, and salt should all be combined in a sizable mixing basin. To blend, stir. Then stir again (with a spoon or your hands) until the coconut oil (or vegan butter) is dispersed. Try a small taste to determine if it is sweet enough for you. Add more maple syrup or additional coconut sugar; I used 2 Tbsp (30 ml) more maple syrup.
- Over the fruit, evenly distribute the crisp topping. Bake uncovered for 40–45 minutes on the middle oven rack, or until the fruit is bubbling and the top is browned.
- Ten minutes should pass before serving. Serve alone or with coconut whipped cream or ice cream made from coconuts! For up to 4 days, keep leftovers covered in the refrigerator.
Healthy Blueberry Bars
Berry Crumble Bars are created without dairy or grains and are composed of a sweet-tart triple berry jam that is encased in the ideal shortbread crust and crumble topping. Numerous fresh berries, lemon juice, and a small amount of maple syrup are used to make these bars. They’ll win you over.
Delicious Berry Crumble Bars that Are Also Simple
Desserts with fresh berries are some of my absolute favorites! With overtones of lemon and vanilla, these simple Mixed Berry Crumble Bars bring out the flavor of fresh berries.
These bars not only taste fantastic, but they also come together quickly from basic ingredients. They are also grain and dairy free, making them gluten free, and allergen friendly.
These mixed berry crumble bars have the ideal balance of sweetness, tartness, and chewiness. Make the delectable lemon glaze to sprinkle on top or serve them as is. I’m confident you’ll adore them.
Mixed Berry Crumble Bar Ingredients
- ALMOND FLOUR: to keep these bars completely grain free, we’re using finely ground and blanched almond flour.
- MAPLE SYRUP: be sure to grab pure maple syrup and not pancake syrup for the best flavor and results.
- VANILLA EXTRACT: you’ll add a little of this to both the crust/crumb topping as well as the berries for that delicious vanilla flavor.
- COCONUT OIL: I wanted to keep these bars completely dairy free so that they’re a great option for anyone with a dairy allergy. Instead of butter, this recipe uses coconut oil to help bind the crust and crumb topping together.
- Berries: these mixed berry bars use a combination of fresh blueberries, raspberries, and blackberries!
- Lemon Juice and Zest: fresh berries always need a squeeze of lemon juice and zest to really make their flavor sing.
- ARROWROOT STARCH: this is a grain free thickener that works like cornstarch. Be sure to whisk it together with liquid and make a slurry before adding it to dishes. I include instructions on how to best use it for these bars, below.
- Lemon Glaze: Last but not least, these bars are drizzled with a yummy lemon glaze before serving. The glaze is made with a combination of powdered sugar, almond milk, lemon juice, and lemon zest. You can obviously skip the glaze if you prefer but it’s such a delicious addition to the bars.
- What can I substitute for almond flour? – I have not tested these bars with any other flour besides almond flour. If you do not have almond flour you could try finely ground oat flour instead. Do not use coconut flour as it cannot be used as a 1-to-1 replacement.
- Could I use honey instead of maple syrup? – yes! honey, or the liquid sweetener of your choice will work here!
- Do I have to use coconut oil? – nope! you can use regular butter if you do not care about the bars being dairy free. Your favorite plant-based butter alternative would also likely work well.
- Can I use a different combination of berries? – sure! you could use all of one berry or just two types of berries instead of three. Just make sure that the total amount is equal to 28 ounces.
- Can I use frozen berries? – yes! just use them straight from frozen. Depending on the amount of moisture the frozen berries release, you may need to cook the jam a few minutes longer to ensure that it is thick enough.
- What can I use instead of arrowroot starch? – cornstarch is a great 1-to-1 replacement for arrowroot starch and will work in this recipe. If you need a grain free replacement, you can use tapioca starch.
Helpful Kitchen Tools
How to Make Berry Crumble Bars
- First, preheat the oven at 350 degrees and prepare an 8-by-8-inch baking dish with parchment paper.
- Step two is to combine the ingredients for the crust in a sizable mixing basin, creating a slightly sticky dough. In an even layer, press the dough into the prepared baking dish. Make holes in the crust’s top using a fork. Remove the crust from the oven and set it aside after baking it for 12 to 15 minutes at 350 degrees until brown.
- Step 3: Prepare the crumb topping now! Topping ingredients should be added to a mixing bowl. Stir everything together together until the mixture resembles a sticky crumble. Place aside.
- Step Four: Make the mixed-berry jam for the bars at this point. A small nonstick pot should be filled with the berries, maple syrup, vanilla bean paste, and lemon zest. After bringing the ingredients to a boil, let them simmer for ten minutes. Stir the lemon juice and arrowroot starch together thoroughly while the berries are frying. When the berries are done cooking, take them off the heat and whisk in the arrowroot starch slurry until everything is well incorporated and the berries are jam-like in consistency.
- Five: Prepare the lemon glaze while the berries are cooking! Lemon juice, lemon zest, almond milk, and powdered sugar should all be thoroughly blended and smooth before using. Place aside.
- Step 6: Spread the thickened berry jam evenly over the partially baked crust, being sure to cover the entire crust. Next, evenly distribute the crumb topping over the jam using your fingertips.
- Step 7: Bake the bars at 350 degrees for 20 to 25 minutes, or until the tops are golden brown and the jam bubbles around the edges. Before cutting the bars into 12 pieces and sprinkling on the lemon glaze, let them cool fully.
How to Store
To keep the mixed berry bars fresh, place them in the refrigerator for three to five days in an airtight container.
Tips and Tricks for the Best Bars
- Put a sheet of parchment paper in the bottom of your baking pan after lightly greasing it. By doing this, you may make the parchment paper adhere to the pan’s bottom so it won’t move around when you press the crust in.
- I know it’s difficult, but when the bars have done baking, you must wait until they are absolutely cold before slicing and attempting to pick them up. To prevent them from breaking, the jam must fully set.
- The bars should be chilled in the refrigerator; in fact, they are wonderful right out of the fridge. Place the bars in the refrigerator for 30 to 40 minutes to hasten the cooling process if you simply can’t wait for them to cool at room temperature.
- Use a sharp knife to cut the bars; a dull knife will make it difficult to make a clean cut through the crust’s thick bottom layer.
Are Grains Bad For Your Gut
Some of the most popular foods consumed worldwide are cereal grains including wheat, rice, and corn.
Many people are still uncertain as to whether grains promote health despite their ubiquitous usage. Some people consider them to be a vital part of a balanced diet, while others say they are harmful.
The truth is that whole grains in particular have a wealth of health advantages and are generally regarded as being particularly nutrient-dense. However, other people assert that refined grains are excessively high in carbohydrates, prevent any deliberate weight loss, and cause blood sugar to surge.
This article examines grains, both whole and refined, and their possible advantages and disadvantages in light of the available scientific data.
What are grains?
Cereals, which resemble grass, are the home to grains, which are tiny, hard, and edible dry seeds.
They have been a significant part of human history and are a staple diet in the majority of nations. One of the earliest crops to be domesticated was wheat, which happened some 10,000 years ago in what is now the Middle East.
Today, almost half of the calories consumed worldwide come from grains.
Wheat, rice, and corn are a few of the grains that are frequently grown and consumed. Barley, oats, millet, sorghum, and rye are some more widely used grains.
There are also foods, like quinoa and buckwheat, that are prepared and eaten like grains but are actually “pseudo-cereals.”
Breads, pasta, morning cereals, oats, tortillas, pastries, cookies, chips, and crackers are examples of foods manufactured from grains. In addition, many packaged foods contain sweeteners made from grains, such as high fructose corn syrup and rice syrup.
Grains are edible dry seeds from plants called cereals. They provide about half of the world’s food energy. Some commonly consumed grains are corn (maize), rice, and wheat.
Whole vs. refined grains: What’s the difference?
Grains can be classified as either whole or refined.
A whole grain consists of three main parts
- Bran: The hard outer layer of the grain, it contains fiber, minerals, and antioxidants.
- Germ: The nutrient-rich core contains carbs, fats, proteins, vitamins, minerals, antioxidants, and various phytonutrients. The germ is the embryo of the plant — the part that gives rise to a new plant.
- Endosperm: The biggest part of the grain, it contains mostly carbs (in the form of starch) and protein.
The bran and germ are taken out of refined grains, leaving only the endosperm. Because of this, processed grains are deficient in minerals and fiber, which is necessary for a healthy digestive system and other bodily processes.
Refined grains are frequently enhanced in the US, nevertheless. B vitamins and iron, two minerals removed from grains during the refining process, are added back into enriched grains.
However, processed grains often do not receive any additional fiber.
Oats and brown rice are examples of grains that are typically consumed whole. Other people typically eat refined food.
After being treated to remove the bran and germ and/or ground into flour, many grains are primarily consumed.
Foods like pasta, white bread, and flour tortillas that are manufactured with white flour and refined wheat are some examples. Popular is also white rice, which is whole grain brown rice that has had the bran and germ removed.
A whole grain contains the bran and germ of the grain, which provide fiber and important nutrients. Refined grains have these parts removed, leaving only the high-carb endosperm.
Possible benefits of eating grains
The potential health advantages of grains are frequently mentioned in relation to whole grains.
Whole grains often contain more minerals, health-promoting chemicals, and fiber than refined and even fortified grains since the bran and germ have not been removed during processing.
For instance, whole wheat flour has higher levels of zinc, manganese, phosphorus, protein, and fiber than enriched white flour. However, enhanced white wheat often has more B vitamins.
In addition, whole grains are higher in phenolic acids than processed grains in terms of phytochemicals (plant components).
One benefit of phenolic acids, which function as antioxidants and may also have anti-inflammatory and anticancer properties, is that they are abundant in the bran of whole grains like wheat.
Whole grains are often regarded as healthier than refined grains due to their increased phenolic acid and fiber concentrations, which also account for the associated health advantages.
Studies on whole grains and health
Numerous studies link whole grain consumption with the following potential health benefits:
- Longevity: Large observational studies have found that with each serving of whole grains consumed, there was a 9% lower risk of death from heart disease over the course of the study
- Weight: Eating more whole grains is linked to lower body weights. That could be because the fiber in whole grains may help reduce hunger and increase satiety, leading to decreased energy (calorie) intake
- Type 2 diabetes: People who eat more whole grains appear to have a lower risk of developing type 2 diabetes
- Heart disease: Whole grains may help protect the heart. A review of 45 studies found that 3 servings (90 grams) of whole grain intake per day is associated with a 22% reduction in heart disease risk and 12% reduction in stroke risk
- Colorectal cancer: In one large observational study, the group with highest intake of whole grains had a 16% lower incidence of colorectal cancer compared to the group with the lowest intake
Remember that the majority of these studies are observational, which means they can only suggest a connection between whole grains and improved health rather than demonstrating that consuming whole grains is directly responsible for these advantages.
However, randomized controlled trials, which might be more precise, have also demonstrated the advantages of whole grains.
According to these studies, whole grains may help many other potential health indicators, such as levels of inflammation, risk of heart disease, and levels of body fat.
Whole grains are linked to many health benefits. For example, adequate intake may protect against heart disease, diabetes, and colorectal cancer. These beneficial effects likely come from fiber and phenolic acids in whole grains.