Foods

HWA WILD BLUEBERRY BUCKLE

WILD BLUEBERRY BUCKLE

Wild blueberries are the star ingredient of this incredibly tasty buckle cake. With a moist cake base, bursts of flavorful wild blueberries, and a sweet and buttery streusel topping that is made with coconut oil instead of butter, this cake recipe is hard to beat. Plus, it’s gluten-free, egg-free, dairy-free, and vegan, making it a great choice for a healthier cake that doesn’t compromise on flavor.

Wild blueberries are one of the most effective heavy metal detoxing foods and are also the most powerful brain food in existence. They are also the most potent prebiotic there is, and a star at restoring the liver.

Wild Blueberry Buckle Cake

Ingredients:

Streusel topping:
1/4 cup gluten free oat flour
1/4 cup brown rice flour
1 tbsp coconut sugar
1 1/2 tbsp maple syrup
1 tbsp melted coconut oil

Cake:
1 cup gluten-free oat flour
1 cup brown rice flour
2 tbsp potato starch
2/3 cup coconut sugar
2 tsp baking powder
1/2 tsp baking soda
1 cup unsweetened almond milk or light coconut milk
1/2 cup unsweetened applesauce
1/4 cup melted coconut oil
1 tsp alcohol-free vanilla extract or vanilla powder
1 cup frozen or fresh wild blueberries (or regular fresh blueberries if needed)

Directions:
Preheat oven to 350F/180C. Line an 8 or 9 inch springform baking tin with parchment paper. Set aside.

Make the streusel by combining the oat flour, brown rice flour, and coconut sugar in a small bowl. Whisk until uniform, then pour in the maple syrup and coconut oil. Rub the wet ingredients into the dry until you get a crumbly mixture. Set aside.

In a medium-sized bowl, whisk together the oat flour, brown rice flour, potato starch, coconut sugar, baking powder, and baking soda. Whisk until uniform and lump-free.

In another bowl, whisk together the almond milk, applesauce, coconut oil, and vanilla until uniform. Pour the wet ingredients into the dry. Stir until evenly mixed. The batter should be very thick but pourable. Add a bit more flour or milk if needed to get this consistency. Gently fold in the wild blueberries. Pour the batter into the prepared baking tin and top with the streusel. Bake for 45-50 minutes, until browned on top and toothpick inserted comes out clean.

Cool for 5 minutes in the baking tin, then gently remove and place on a wire rack to cool completely. Best enjoyed on the day of baking.

Serves 6-8

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Health and Wellness Associates

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DR ANNE SULLIVAN

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Foods, Uncategorized

Raw Wild Blueberry Tarts

wildblueberrytarts

 

Raw Wild Blueberry Tarts

Ingredients:

For the crust:
2 cups dates
1 cup mulberries
1/4 cup shredded coconut
2 tbsp almonds

For the filling:
1 cup frozen wild blueberries
1 cup mango
1 cup dates

Directions:
1. Process crust ingredients in a food processor until well combined.
2. Line a mini cupcake tray with plastic wrap and press crust into each mold.
3. Spoon filling into each cup and top with a blueberry. Place in the freezer to set for 1-2 hours.

Serves 4-6

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Diets and Weight Loss, Foods, Uncategorized

Blueberry Apple Crisp

blueberry apple crumble

Who doesn’t love a Raw Blue Berry Apple Crisp with Coconut Vegan Whip Cream? You could even warm this up to 118 degrees or so and it would still be raw. Uber delicious HEALTHY whole food desserts for those cold winter nights. Enjoy! I am about to make this myself right now I’m so inspired!  I recommend all organic ingredients and gluten free. THIS is the best dessert ever! 

Ingredients

Crust:

1 cup almonds

1/2 cup walnuts

¼ cup medjool dates, pitted

½ cup unsweetened coconut

Filling:

3 medium apples, cored and coarsely chopped

3 cups blueberries

1/4 cup medjool dates

2 tsp cinnamon

½ tsp  ground ginger

Instructions

Crust:

In a food processor, pulse the ingredients until they form a coarse meal. Press half of the mixture into single serving ramekins.. Reserve the remaining crumble.

Filling:

In a food processor, blend one apple, 2 cups blueberries,  and the remaining ingredients until smooth. Add the two remaining apples in the food processor and pulse into small pieces. Add remaining blueberries and pulse just a moment to mix. Do not over blend – it’s best with small chunks of fruit. Pour the filling onto the prepared crust. Sprinkle the reserved crumble mixture on top.

Serve immediately or chill until ready to serve.  It’s also very flavorful when warmed to release the flavors.

Even more special when topped with:

Vegan Whipped Cream:

Ingredients:

2- 14 oz cans organic coconut milk (or make your own coconut milk if you like!)

2 tsp vanilla extract

Instructions:

Chill coconut milk for several hours or overnight.

Spoon out the thick creamy white part of the milk; set aside the watery remainder to enjoy in a smoothie or other recipe.

In a large bowl, whip the coconut cream on high until medium firm peaks form.

Use immediately.

**You may refrigerate this a few days, but it will lose its consistency and will need to be re-whipped.

Foods

Cinnamon Fruit Oatmeal

blueberries0814

Cinnamon Fruit Oatmeal

Frozen blueberries work well in this satisfying breakfast.

Serves: 2

Ingredients:

  • 1 cup water
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon ground Ceylon, Vietnamese or Thai Cinnamon
  • 1/2 cup irish or steel oats
  • 1/2 cup blueberries
  • 2 apples, chopped
  • 2 tablespoons chopped walnuts
  • 1 tablespoon ground flax seeds
  • 1/4 cup raisins

Instructions:

In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats. When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, nuts, flax seeds, and raisins.

Health and Wellness Associate

312-972-WELL   (9355)

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Foods

Blueberry Carrot Muffins

blueberrycarrotmuffins

Ingredients
  • Cooking spray
  • 1 1/2 cups blueberries
  • 2 cups whole wheat pastry flour or white whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon fine salt
  • 1/2 cup 2-percent lowfat milk
  • 1/2 cup melted virgin or extra-virgin coconut oil
  • 1/2 cup packed light-brown sugar
  • 2 medium carrots, shredded and squeezed dried
  • 2 large eggs
  • 1 teaspoon finely grated lemon zest
  • 1 teaspoon pure vanilla extract
  • 1 tablespoon turbinado sugar
Directions

Position an oven rack in the middle of the oven and preheat to 350 degrees F. Line a 12-cup muffin pan with paper liners and spay the liners lightly with cooking spray.

Reserve 1/2 cup of the blueberries for garnish. Place the remaining blueberries in a large bowl and lightly crush them with the back of a fork (crushing keeps them from sinking to the bottom of the muffin batter during baking). Add the flour, baking powder, cinnamon and salt to the blueberries and stir to combine. Whisk together the milk, oil, brown sugar, carrots, eggs, lemon zest and vanilla in another bowl, whisking until no clumps of brown sugar remain. Fold the milk mixture into the flour mixture until just combined (don’t worry if there are a few lumps).

Divide the batter evenly among the prepared muffin cups. Press the reserved blueberries into the tops of the muffins. Bake for 10 minutes. Remove the pan from the oven and sprinkle the tops of the muffins with the turbinado sugar. Rotate the pan and continue to bake until the muffins are golden and a toothpick inserted in the centers comes out clean, 20 to 24 minutes. Cool the muffins in the pan for a few minutes, then transfer the muffins to a rack to cool completely.

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When measuring flour, we spoon it into a dry measuring cup and level off the excess. (Scooping directly from the bag compacts the flour, resulting in dry baked goods.)