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Photo:Jen Causey
Jen Causey
Pictured recipe:Blackberry Crisp
Who can resist a warm berry crumble? The smell of cinnamon and oats baking, the sweet-tart pop of the berries, the chewy-crunchy topping … is your mouth watering yet? In a recent Instagram post, Catherine Perez, known on IG as @plantbasedrd, shows us how she modifies a typical berry crumble to make it breakfast-worthy.
“A high-protein breakfast crumble—because crumbles don’t just need to be for dessert,” says Perez at the start of her reel. “In fact, this is a great option for people that don’t like the texture of oatmeal but still want the benefit of oats.”Oats contain a fiber called beta-glucan, which has been shown to reduce harmful LDL cholesterol, prevent blood sugar spikes, relieve constipation and help keep you full longer.
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In a separate bowl, Perez mixes frozen mixed berries with fruit jam and cornstarch until the berries are coated. She then divides the berry mixture between small oven-safe ramekins and tops each one with the crumble. The ramekins go on on a baking sheet and bake at 325°F until the topping is golden brown and feels crisp. “Serve topped with yogurt then enjoy,” concludes Perez in her reel.
There are several things that we love about this breakfast berry crumble. First, it has about 21 grams of protein per serving, which means it’ll help keep you full longer—especially when combined with the fiber-filled ingredients. Most of the protein comes from the protein powder, peanut butter, yogurt and nuts. The oats also contribute some moreplant-based proteinand the nuts and peanut butter provide some healthy fats.
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The actual amount of protein in this recipe will vary depending on the type of protein powder and yogurt you use. Plant-based yogurts have less protein than dairy-based yogurts do, so if you’re going for more protein and you eat dairy, go for an unsweetened Greek yogurt.
We also love the berries, which contribute a host of nutrients, including vitamins, minerals, fiber and antioxidants. And you can’t beat thehealth benefits of berries, which include reduced inflammation and chronic disease—including heart disease and cancer. Berries also protect your brain and slow down cognitive decline. And you already knowwe love oats.
Get creative with the ingredients in this crumble and make it your own. Try different varieties of berries and nuts—almonds or walnuts would be great additions or substitutions for the pecans. And how about swapping the peanut butter for almond butter orSunButter? If you want even more protein, fiber and healthy fat, add some chia seeds into the topping or toss them with the berries. Doing the the latter will also help thicken the berry mixture.
All-in-all, this breakfast berry crumble is a balanced, nutritious start to your day that will leave you full and satisfied. And you know it’s going to be a good day when you feel like you’re having dessert for breakfast!
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