Easy Blueberry Crumb Coffee Cake

Ingredients

CAKE
Softened 6 tablespoons of unsalted butter
Half a cup of light brown sugar
1 teaspoon vanilla extract
1 large egg
Self-rising flour, 1 1/2 cups
Half a cup of buttermilk
1 cup blueberries

STREUSEL TOPPING
Half a cup of light brown sugar
1 cup of self-rising Flour
8 tablespoons of unsalted butter, chilled

Directions

The streusel is:

Combine flour and sugar in a medium-sized bowl.
Mix the sugar and flour with your fingers until you get clumps. Set aside.

The cake:

Pre-heat oven to 350degF.

Add all ingredients to a large bowl. Mix the ingredients with a hand mixer until they are smooth.

Butter a 8-inch baking dish. Spread the cake evenly. Spread the cake mixture evenly throughout.
Sprinkle the berries over the cake dough.
Sprinkle the streusel over the berries. Bake the cake between 50-60 minutes. A toothpick inserted in the middle of the cake should be clean when it is baked. Cool the cake on a wire rack.

Frequently Asked Questions

Can the Mediterranean Food Diet be gluten free?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. As naturally gluten-free foods, fresh fruits such as melon, pear, beans, legumes or nuts should be included in the diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Rice in the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain white rice is a great carbohydrate source, providing energy for the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. In order to incorporate rice into your meals, you can add cooked grains to soups, stews and salads. When eating rice-based dishes, it is important to limit the amount of fat.

Can the Mediterranean Diet be vegetarian?

Yes, the Mediterranean Diet can be adapted to be vegetarian. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

[TAG54]

• American Heart Association


• What is the Mediterranean Diet? American Heart Association

[TAG57]

• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of the Mediterranean Diet: Literature Review - PMC

[TAG60]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• The Best Diets in 2023 – Expertly Reviewed by US News Health

[TAG63]

• (PDF). The Association Between Dietary Patterns AND Insulin Resistance: Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

How To

How does the Mediterranean Diet support brain health?

Mediterranean diet is an eating pattern that emphasizes fruits, vegetables legumes, whole grains and nuts. However, it is low in red meat, added sugar, and high in fruits, veggies, whole grains, nuts and healthy fats. It has been linked with many health benefits including better brain health. Research shows that the Mediterranean Diet may reduce dementia risk and slow age-related cognitive loss. It may improve mood and offer protection against oxidative stress as well.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. Consuming large quantities of antioxidant-rich foods like fruits and vegetables is the most important benefit. These plant foods provide essential vitamins, minerals, and nutrients for healthy neurological function. Additionally, monounsaturated fat from sources like olive oil contributes to maintaining adequate omega-3 levels in the body--a critical component in optimal brain functioning. Limiting processed carbohydrates can also help improve mental clarity. It stabilizes blood glucose levels throughout the day, and reduces inflammation related to chronic diseases like Alzheimer's and stroke.

A Mediterranean diet that includes plenty fresh fruits and vegetables, lean proteins like chicken or fish, whole grains, healthy fats like olive oil, red wine occasionally, and moderate dairy intakes like yogurt and cheese can help maintain adequate nutrition over time. It will also help with cognitive decline. Engaging in moderately vigorous physical activity will increase serotonin levels, which can support mental well-being. These tips combined can help increase your chances of maintaining a good mental and physical health throughout life.

Resources:

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