Blueberry pie crumble bars

• 1½ cups almond flour
• 1½ cups quick oats
• ⅓ cup butter or refined coconut oil, softened
• ¼ cup unsalted runny almond butter
• 2 tbsp maple syrup
• ⅓ cup light brown sugar (can substitute coconut sugar)
• 1 tsp vanilla extract
• ½ tsp cinnamon
• ¼ tsp salt
• 1 tsp baking powder
• 3 heaping cups fresh blueberries
• ⅓ cup maple syrup
• Juice from 1 lemon
• 1½ tbsp arrowroot or tapioca starch

1. Preparation: Begin by heating your oven to 350°F (175°C).

2. Combine dry ingredients (Crust/Crumble): In a spacious mixing bowl, combine the baking powder, salt, cinnamon, oats, and almond flour using a whisk.

3. Incorporate wet ingredients: Add all other crust/crumble ingredients (butter/oil, sugars, extracts, etc.) to the bowl. Use a fork to thoroughly blend the softened butter or oil into the dry mixture.

4. Check dough consistency: Continue mixing until the wet ingredients are fully incorporated. The mixture should be neither excessively wet nor overly dry.

5. Press the base: Line an 8 x 8-inch baking pan with parchment paper (using strips in both directions will make removal easier). Take about two-thirds (⅔) of the dough and press it firmly and evenly into the bottom of the prepared pan using your hands.

6. Pre-bake the crust: Bake this base layer for 10 minutes. Set the remaining dough aside-it will be used as the topping.

7. Prepare the filling: While the crust is baking, place the fresh blueberries, lemon juice, and maple syrup into a saucepan. Heat the mixture gently over low heat until the berries soften, melt slightly, and begin to bubble.

8. Thicken the filling: Whisk in the starch (arrowroot or tapioca) and allow the mixture to simmer for approximately two minutes to achieve a thick consistency. Remove the pot from the heat.

9. Assemble: Once the crust is finished pre-baking, take it out of the oven and allow it to cool for five minutes. Spread the warm blueberry mixture evenly over the crust, then crumble the reserved dough on top of the fruit layer.

10. Final bake: Return the pan to the oven (uncovered) and bake for 25 to 30 minutes, or until the crumble topping turns a rich golden brown.

11. Cooling and serving: Remove the baked bars from the oven. It is crucial to let them cool for a minimum of one hour before cutting. Important: Attempting to slice them while still warm will result in a very messy outcome!

Nutrition Benefits of key ingredients

Blueberries

• Antioxidant activity: The high level of anthocyanins and other antioxidants can help neutralise free radicals -unstable molecules that can damage cells.

• Anti-inflammatory effects: The compounds in the berries possess anti-inflammatory properties.

Almond flour

Almond flour can be a beneficial ingredient for IBD patients because it is a gluten-free substitute that allows for dietary flexibility while providing important nutrients such as magnesium and Vitamin E, which can help support health and combat oxidative stress:

• Vitamin E: It is an excellent source of fat-soluble antioxidant, which can assist in protecting cells from oxidative damage.

• Magnesium: Important for numerous bodily functions.

• Manganese & Copper: These minerals are involved in energy production and act as antioxidants, helping to maintain cellular health.

• Fibre: Contributes to digestive health and promotes regular bowel movements.