Live Whole Health # 327: Ginger Blueberry Crisp is a taste of summer in every spoonful
July is the start of blueberry season, a time when farmers’ markets are overflowing with fresh produce, backyard gatherings are in full swing, and nature presents some of its tastiest and most nutritious offerings. This Ginger Blueberry Crisp celebrates how a few healthy ingredients can become an unforgettable summer dessert.
Why blueberries glow
Tiny but mighty, blueberries are full of antioxidants that give them their rich blue color. These powerful plant compounds help protect our cells from daily wear and tear while promoting brain and heart health. Blueberries are also a good source of vitamin C and dietary fiber, making them a delicious way to support a healthy immune and digestive system.
Taste with benefits
Fresh ginger gives a bright, spicy flavor and pairs well with sweet berries. It has long been valued for supporting healthy digestion and can help reduce inflammation. The warm, fragrant cinnamon enhances the fruit’s natural sweetness, allowing you to use less added sugar while adding another boost of antioxidants.
Smart strategies for saving
Healthy cooking doesn’t have to blow your grocery budget.
- Choose frozen blueberries. They are picked at peak ripeness, quickly frozen to preserve nutrients, and are often more affordable out of season.
- Buy old-fashioned oats in bulk for an inexpensive, shelf-stable dressing.
- Freeze fresh ginger root and grate only what you need to reduce waste.
- Mix blueberries with other seasonal fruits like peaches, strawberries or blackberries for added flavor and value.
Sometimes the best recipes are the simplest, letting the natural ingredients shine. This month, let blueberries take center stage and enjoy the season’s bounty!
Be sure to check out this short demo video and more VHA healthy teaching kitchen (HTK) recipes that are nutritious, affordable and enjoyable!
Ginger Blueberry Crisp
Preparation: 5 minutes | Cooking: 30 minutes | Total: 55 minutes Yield: 6 servings | Serving size: ⅔ cup
Ingredients
- Non-stick cooking spray
- 3 cups blueberries (fresh or frozen; thawed if frozen)
- 1-3 teaspoons grated fresh ginger, to taste (or ¼-½ teaspoon ground dried ginger)
- ½ cup old fashioned (rolled) oats
- ½ cup white wholemeal flour
- ⅓ cup brown sugar
- 3 tablespoons of unsalted butter, softened
- ½ teaspoon of ground cinnamon
Instructions
- Preheat oven to 375°F.
- Lightly spray an 8×8 inch baking pan with nonstick spray. Set aside.
- In a medium mixing bowl, combine blueberries and ginger. Spread the mixture on the bottom of the prepared pan.
- In a separate small mixing bowl, add the oats, flour, sugar, butter and cinnamon. Mix with a fork or pastry blender until mixture is combined and crumbly.
- Sprinkle oat mixture over blueberry mixture.
- Place the baking dish in the preheated oven and bake until the oat topping is golden brown and crispy, about 25-30 minutes.
- Remove the pan from the oven and let it cool at room temperature for at least 20 minutes before serving.
Recipe Notes: This recipe will work well with other fruits, such as apples, pears, cherries, peaches, or mixed berries. Store leftovers in the refrigerator for up to five days. If using thawed frozen fruit, adding 1 tablespoon of cornstarch to the fruit mixture can help thicken the texture.
Nutrition facts per serving: Calories: 190 | Total fat: 6.5 g | Saturated fat: 3.5 g | Sodium: 70 mg | Total carbohydrates: 30 g | Dietary fiber: 3.5 g | Proteins: 3 g
For more recipes, visit www.nutrition.va.gov.
