Victoria's recipe arrives just in time for Valentine's day! These berry crisp bars contain maple syrup as a sweetener, a nutrient-dense option rich in organic acids, minerals, amino acids, vitamins, phenolics, and oligosaccharides. Studies indicate that antioxidant activity is directly proportional to the richness and darkness of the maple syrup (Legault et al., 2010).
Moreover, polyphenolic extracts from maple syrup have been shown reduces biofilm formation by pathogenic bacteria. Maple syrup likewise exhibits antimicrobial activity and inhibits growth of Gram-negative clinical strains of Escherichia coli, Proteus mirabilis, and Pseudomonas aeruginosa. In addition, recent research reveals that maple syrup may be a potent phytomedicine with anti-cancer effects, as it has been demonstrated to selectively inhibit cancer cell proliferation and invasion (Yamamoto et al., 2015).
Legault, J. et al. (2010). Antioxidant activity, inhibition of nitric oxide overproduction, and in vitro antiproliferative effect of maple sap and syrup from Acer saccharum. Journal of Medical Foods, 13, 460–468. doi: 10.1089/jmf.2009.0029.
Yamamoto, T. et al. (2015). Inhibitory effect of maple syrup on the cell growth and invasion of human colorectal cancer cells. Oncology Reports, 33(4), 1579–1584.
Berry Crisp Bars (Makes 9 Squares)
Ingredients:
Crust:
1/2 cup coconut flour
1/2 cup vanilla Nuzest protein powder (or another 1/2 cup coconut flour or almond flour)
2 tbs. tapioca starch
2 tbs. maple syrup
1/2 cup melted coconut oil
Filling:
3 cups of fresh or frozen berries (I used a combination of raspberries and blackberries, but just one would be fine) - if using frozen, thaw first and pour off excess juice
1 tbs. lemon juice
1 tbs. tapioca starch
Topping:
1 cup shaved tigernuts
1/2 cup shredded coconut
1 tbs. coconut flour
1 tsp. vanilla extract
2 tbs. maple syrup
3-4 tbs. melted coconut oil
Instructions:
1. Preheat oven to 350 degrees Fahrenheit.
2. We will make the crust first. Combine all dry crust ingredients in a bowl.
3. Add the wet ingredients and mix to combine.
4. Press the dough evenly into the bottom of a glass 8x8 inch baking dish. Pierce the crust a couple of times with a fork.
5. Bake crust for 15 minutes, until lightly golden brown.
6. While crust is baking, let's make the filling. Heat the berries in a saucepan over low heat, mashing them together.
7. Stir in the lemon juice and tapioca starch and continue cooking, making sure everything is mashed, for 5 minutes until mixture starts to bubble slightly.
8. Let cool completely or put in the fridge to cool faster.
9. Once the crust is out, let it cool slightly while filling is cooling. You can mix the topping at this time. Mix all topping ingredients, starting with 3 tbs. coconut oil. You want a crumble consistency that barely holds together when you squeeze it with your fingers. Add the rest of the coconut oil if it is not holding together at all.
9. Once berry mixture is completely cooled, spread it evenly over the crust.
10. Next, sprinkle topping over the berries and VERY GENTLY press together.
11. Bake for another 20-25 minutes until golden brown on top.
12. LET COOL COMPLETELY and then place in the fridge for AT LEAST 30 minutes before slicing. This ensures that the bars hold together, otherwise they will be crumbly.
13. Keep stored in the fridge for up to a week.
Hey everyone! My name is Victoria and I run the health and wellness website www.lemonsnlyme.com. I love to cook and share my recipes and story of healing from Hashimoto's and chronic Lyme disease through my social media. Food is an integral part of my life (because who doesn't love food?!) and my healing journey.
I create delicious recipes to fit a variety of diets and help with healing from chronic illness and autoimmune disease. I'm really excited to be sharing this Berry Crisp Bar recipe with all of you just in time for Valentine's Day!
This recipe is paleo and vegan and can be made AIP compliant. You can find me and learn more about my story, get access to more great recipes, or get in touch through my website, Instagram, Facebook, or YouTube channel.