Blueberry Peach Krembler

 

I’ve been making this gluten free “crumble” (what I call krembler) for about a year now.  It was inspired by a friend’s dish.

The base is blueberries and peaches, and the topping is a blend of rolled oats, black sesame seeds, almond flour and quinoa flour.  It’s sort of a crumble, but not really.

 

Feel free to use a variety of fruits that cook down well (I have used blueberries, raspberries and strawberries, nectarines and blueberries, and bluberries on their own).  For me, krembler is not krembler without the blueberries.

 

Recipe – Fruit Filling

  • 1 quart blueberries (fresh or frozen) – use 2 quarts if you want lots and lots of fruit as the base.
  • 4 large peaches, diced (you may also use a quart of frozen peaches) – reserve the pits**.
  • pinch salt
  • ½ tsp cinnamon

Place all into a pot, cook over a low flame for 20 minutes to soften and thicken the fruit.  Set aside.

**Put the (whole, unbroken) pits in a jar, cover by at least 1” with brandy, and let soak for a few weeks.  Strain, then enjoy your summery peach pit brandy.  I like a couple of droppers in a glass of sparkling water (flavored or unflavored) after a long day at work when I’m ready to pull my hair out.

 

 

Recipe – Topping

  • 1.5 cups rolled oats
  • 1.25 cups almond flour (preferably from whole, not blanched, almonds)
  • 1/4 cup quinoa flour
  • 1/4 cup black sesame seeds, rinsed and dried (preferably coarsely ground)
  • ½ tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 4 TB olive oil
  • 7 TB maple syrup
  • 1 tsp cinnamon (or more to taste)

Instructions:

  1. Preheat the oven to 350F.
  2. Combine all together until well distributed.
  3. Taste for seasoning, adding more cinnamon, salt or maple syrup as desired.
  4. Place the fruit into a casserole dish about the size of a 9×9 pan.
  5. Cover the fruit with the topping, pressing into the fruit so that only the top bit of topping is exposed.
  6. Place the dish into the oven, and bake for 45 minutes, or until the topping is lightly browned and the fruit is bubbling.
  7. Remove from the oven and let cool at least 20 minutes before serving.

This makes an excellent breakfast when served with a protein such as breakfast sausage (because I’m weird), or I’d imagine Greek yogurt or (even better) goat’s milk yogurt.

I’ve estimated that this makes about 8-12 servings.  It’s a pretty high carb, high fat, and low protein dish, so plan your meals for the day accordingly.

The energetic breakdown of the ingredients according to Chinese Medicine:

Blueberries are sour, sweet, warm and are tonifying to the Kidneys and Blood, they help to contain the Qi (ie frequent urination due to Kidney weakness), and slows the aging process and prevents memory decline.  High in phytonutrients (antioxidants), fiber, potassium, folate, vitamin C and B6, this tiny berry packs a nutritious punch.  My family had a big row of high bush blueberries, and I grew up eating blueberries year round.  I adore this fruit no matter how it is prepared: fresh, frozen, cooked.

Peaches are very cool, sweet and slightly sour, they lubricate the Lungs, clear heat (and due to their cooling sweet nature) promote body fluids and even induce sweating.  Peaches have low amounts of fiber (10% DV), vitamin A and C, and potassium.  While this fruit should not be used with damp and cold conditions, some of these qualities can be altered via cooking (roasting, stewing, etc.) and by adding warming spices.  Still, this fruit is a very “damp” food, so use when in season and adjust your cooking/seasoning accordingly.

Oats, warm and sweet for your morning, they strengthen and harmonize digestion (Spleen and Stomach) tonify and regulate the energy (Qi) of the body, this little grain is especially useful for those lacking appetite and suffer from indigestion and abdominal distention and fullness.  Nutritionally, oats are packed with manganese and molybdenum, and are good sources of phosphorus, copper, biotin, vitamin B1 and are reasonable sources for magnesium, fiber, chromium, zinc and protein.

Almonds are a popular nut, and it’s no wonder as it is neither warming nor cooling for the body, sweet in taste, and assists the Lungs in their functioning (especially relieving coughs), transforms Phlegm and lubricates the intestines.  Nutritionally, almonds are high in biotin, vitamin E, manganese, copper, and have good amounts of vitamin B2, phosphorus, magnesium, molybdenum and fiber.  In this recipe I’m using blanched almond flour, so the nutritional levels are not as high – you can get whole almond flour, or make your own by pulsing (cold) almonds in a food processor until a powder is formed.

Black sesame is regarded as great food to keep hair healthy and dark, which is no wonder since this tiny seed is filled with a plethora of nutrients. Sesame seeds are very high in copper, and are excellent sources of manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium, vitamin B1 and fiber.  It tonifies the Kidneys and Liver in Chinese Medicine (CM), helping to build Blood and Jing, and lubricates dryness in the intestines (but only when the seed pod is ground or otherwise broken open).  I love this little seed.

Quinoa, a mighty grain from the Andes, is sweet and warming, tonifying your Qi and Spleen and warming the Yang of the body.  If you tend towards coldness with weak digestion, this is a great grain option.  A complete protein source that is high in manganese, copper, phosphorus, magnesium, fiber, folate and zinc, this food makes for great medicine.

Cinnamon is a hot, pungent and sweet spice, derived from the bark of a tree, that warms up the body and stops pain.  It strengthens the Stomach, assisting in digestive issues relating to appetite and pain due to a “cold” Stomach.

Maple syrup is a neutral to warming sweetener derived from the sap that flows from maple trees in early spring.  “Sugaring” is the process that harvests then cooks down this sap, condensing the energy stored within the trees all winter long and provides nourishment to the tree’s new growth.  As such, this sweet treat targets the Spleen and Stomach organs. Since this is essentially the stored winter energy that is now nourishing the spring growth, I’d wager that the Kidneys and Liver are also involved.  Syrup has an upward energy, which serves to harmonize the movement between the Stomach and Spleen organs.  Maple syrup is high in manganese, riboflavin (vitamin B3) and has other minerals such as zinc, calcium, potassium and magnesium – a claim that no other (common) sweetener can make.  Be careful though, due to its intensely sweet flavor, Dampness (excess weight) can easily form if used in more than sparing quantities.

Olive oil is sweet and loves the Liver and Gallbladder, no wonder with it’s often “green” flavor that can range from downright bitter to a subtle sweetness.  Rich in monounsaturated fats, I tend to prefer olive oil to coconut oil, as the flavor of coconut oil can overwhelm baked goods.  In this instance, I chose a very mildly flavored extra virgin olive oil, and used it sparingly.  When cooked, olive oil does not retain any of its nutritious properties and perhaps ghee or coconut oil would be a better consideration.  (I’m not supposed to have dairy, so ghee is off the table for me, sadly.)  If you try coconut oil or ghee instead of olive oil, please let me know what you thought of the results.

Salt is cold, and slightly sweet in addition to being… salty!  Ha.  It’s affiliated Organ is the Kidneys when used sparingly.

 

 

Sources:

The Tao of Nutrition, Maoshing Ni

http://www.whfoods.com/

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1990/2

http://www.qifood.eu/en/aliments/214_maple-syrup

http://www.purecanadamaple.com/benefits-of-maple-syrup/maple-syrup-nutrition/

http://www.qifood.eu/en/aliments/158_olive-oil

 

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