Blueberry Bliss: A Crumble Full of Healing Ingredients
Sometimes, in the middle of a hectic day, we need to pause, reset, and care for ourselves in the simplest ways. Enter this Blueberry Crumble—more than just a dessert, it’s a mindful experience that nourishes both body and soul. By choosing ingredients that support mental clarity, mood regulation, and overall well-being, this crumble is a reminder that self-compassion and mindfulness can be incorporated into every part of our lives, even in the kitchen.
As you prepare this crumble, take a moment to enjoy the process. The simplicity of the ingredients allows for a deeper connection with the food you're creating. Stir the mixture slowly, inhale the aromas, and feel the texture of the oats, nuts, and blueberries in your hands. Each step is an opportunity to connect with the present moment, expressing gratitude for the nourishment you're giving yourself. Whether you're enjoying this crumble as a study break, an afternoon treat, or a moment of self-care at the end of a long day, savor the experience.
This recipe is designed to help you embrace the healing power of food, nurturing both your body and mind. It’s not just about what you eat; it’s about the intention and mindfulness you bring to the process.
Ingredients:
For the filling:
4 cups fresh or frozen blueberries
1 tablespoon raw honey or Manuka honey
1 tablespoon fresh lemon juice
1 tablespoon lemon zest
1 teaspoon Tahitian vanilla bean paste
1 tablespoon chia seeds
1/4 teaspoon fresh grated ginger (optional)
For the crumble topping:
1/2 cup rolled oats
1/4 cup almond flour
1/4 cup macadamia nuts, chopped
2 tablespoons maple syrup
2 tablespoons coconut oil
1/4 cup unsweetened shredded coconut
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
Pinch of salt
1 tablespoon almond butter (optional, for extra richness)
Mental Health Benefits
Mental Health Benefits
Maple Syrup: As a natural sweetener, maple syrup provides a touch of sweetness without triggering rapid blood sugar spikes. It also contains antioxidants that support brain health, contributing to reduced oxidative stress.
Coconut Oil: Rich in healthy fats, coconut oil supports brain function by providing a quick source of energy for brain cells. Some studies suggest it can improve cognitive function and provide a mood boost.
Unsweetened Shredded Coconut: Coconut has healthy fats that help stabilize blood sugar and support mood regulation. Its fiber content aids in digestion, which can indirectly benefit mental health by supporting gut health, often referred to as the "second brain."
Ground Cinnamon: Cinnamon is known to improve focus and memory due to its neuroprotective effects. It also helps stabilize blood sugar, which can prevent mood swings and sustain energy levels, making it easier to stay calm and focused.
Ground Turmeric: Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties, which may help reduce symptoms of depression and anxiety. It supports brain health by reducing oxidative stress and enhancing serotonin and dopamine levels.
Pinch of Salt: Although used sparingly, salt is essential for nerve function and muscle relaxation, and it enhances the flavors in the crumble, making each bite more satisfying and promoting a mindful eating experience.
Almond Butter (Optional): Almond butter adds extra healthy fats and protein, which help stabilize mood and energy. It’s also high in vitamin E, an antioxidant that supports brain health and can help reduce stress.
Blueberries: Blueberries are high in antioxidants, particularly flavonoids, which have been shown to improve brain function, boost mood, and protect against neurodegeneration. They’re known as "brain berries" for their ability to reduce oxidative stress, supporting long-term mental wellness.
Raw Honey or Manuka Honey: Honey, especially Manuka honey, has antimicrobial properties and can act as a natural sweetener with a lower glycemic impact, which helps maintain stable blood sugar levels and prevents mood swings. Honey also contains natural compounds that may support relaxation and reduce anxiety.
Lemon Juice & Zest: The bright aroma and taste of lemon have been shown to elevate mood and improve focus. Lemon’s vitamin C content can help reduce stress and improve immune function, which is beneficial for overall mental wellness.
Tahitian Vanilla Bean Paste: Vanilla bean paste brings a rich, aromatic quality that can be calming and grounding, reducing stress and anxiety. Its comforting scent has been linked to improved mood and relaxation.
Chia Seeds: These little seeds are packed with omega-3 fatty acids, which are known for their brain-boosting properties. Omega-3s support cognitive function, emotional regulation, and reduce symptoms of anxiety and depression. Chia seeds also provide fiber, which supports a stable blood sugar level, important for maintaining balanced energy and mood.
Fresh Grated Ginger: Ginger has anti-inflammatory and antioxidant effects, which may reduce stress in the body and brain. It’s also known to improve digestion and increase blood flow, enhancing mental clarity and alertness.
Rolled Oats: Oats contain complex carbohydrates that help stabilize blood sugar, providing a steady release of energy. They are also high in B vitamins, which are essential for maintaining a healthy mood and reducing symptoms of stress.
Almond Flour: Almonds contain magnesium, which can help reduce anxiety and support a calm mental state. Almond flour also provides healthy fats that support brain health and improve mood by maintaining stable energy levels.
Macadamia Nuts: These nuts are high in monounsaturated fats, which support brain health. They also contain B vitamins and manganese, which help reduce oxidative stress and support overall cognitive function, promoting mental clarity and emotional balance.
Instructions:
1.Preheat the Oven:
Preheat your oven to 350°F (175°C). Prepare a small baking dish by lightly greasing it with coconut oil or lining it with parchment paper.
Health Boost: As you preheat the oven, take a moment to breathe deeply, setting an intention for a nourishing cooking experience. Visualize how each ingredient supports your mental and emotional health.
2. Prepare the Filling:
In a large mixing bowl, combine the blueberries, honey, lemon juice, lemon zest, and Tahitian vanilla bean paste. Gently fold in the chia seeds, being careful not to mash the blueberries. Once mixed, transfer the filling to the prepared baking dish.
Health Boost: Focus on the vibrant colors and scents of the filling. The blueberries support for brain health may help enhance mood and cognitive function, making them an excellent choice for mental well-being. The natural sweetness of the honey may also elevate mood by stimulating the release of serotonin while the bright citrus aroma has uplifting effects that can enhance overall mood and provide a refreshing sensory experience while cooking. Finally, the ginger has an invigorating scent which can stimulate the senses, enhancing mental clarity. Appreciate how these ingredients will nourish not only your body but also your mind, contributing to a sense of mindfulness and accomplishment.
3. Prepare the Crumble Topping:
In a separate bowl, mix the rolled oats, almond flour, chopped macadamia nuts, ground cinnamon, and salt. Drizzle in the melted coconut oil and maple syrup, stirring until you achieve a crumbly texture.
Health Boost: Engage your senses while preparing the topping. Notice the textures and aromas, and reflect on the health benefits each ingredient brings to your body and mind. The crunchiness of the nuts offers a satisfying texture, contributing to sensory pleasures during consumption. The experience of using pure maple syrup can evoke feelings of nostalgia and warmth, promoting emotional well-being while the sumptuous aroma of coconut can evoke a tropical paradise, uplifting the mood during the cooking process.
Assemble the Dish:
Evenly distribute the crumble topping over the blueberry filling within the baking dish, ensuring an even layer without packing it down too tightly.
Health Boost: As you layer the topping, visualize it representing a protective barrier over the blueberries, promoting emotional comfort and nourishment as you cook.
Bake:
Place the assembled dish in the oven and bake for 35 to 40 minutes, monitoring the progress closely until the topping is golden brown and the filling is bubbling.
Health Boost: While baking, take a few moments to engage in mindfulness or meditation. Reflect on how preparing this dish serves as a nurturing act for your body and mind.
6. Serving Suggestions:
After baking, allow the crumble to cool slightly before serving. Enhance your experience by topping it with Greek yogurt or a scoop of non-dairy ice cream, if desired.
Health Boost: As you serve and savor each bite, express gratitude for the nourishment provided by the ingredients and the mindful experience of cooking. Savor the flavors slowly, appreciating how they contribute to your overall well-being.
Conclusion:
This blueberry crumble not only delivers a delicious treat but also serves as a mindful culinary experience that fosters emotional well-being through its thoughtfully selected ingredients.
