Do you like a delicious blueberry sauce on your plant based waffles or pancakes?
If you are on a healthy, whole foods plant based diet, then you may believe that certain goodies and treats are off limits to you and are not friendly to this lifestyle. You couldn’t be more wrong because where there’s a will there’s a way when it comes to the plant based lifestyle.
Check out how we make plant based eating fun and always delicious with this 2 minute, refined sugar free, blueberry sauce recipe that is fun and versatile. You really feel like you’re getting a real naughty treat with this delicious recipe.
How To Make Homemade Blueberry Sauce
You’re not going to believe how easy this sauce is to make in under a couple of minutes. In fact, you’re going to wonder why you have never heard of this simple hack before.
You can make this blueberry sauce from one ingredient if you like, and it will be totally delicious as a topping for anything you would normally use a sauce of this kind for.
To make this sticky sauce you will need a microwave, a microwavable dish, and the star of the show, BLUEBERRIES. That’s it!
All you need to do from here is to microwave your frozen (yes, they must be frozen) blueberries on full power for usually around 90 seconds or until they begin to bubble. Now you will be left with a sticky, sweet sauce that you can either leave to cool, or eat immediately in whatever way you choose.
What Type Blueberries Are Best For This Sauce?
This sticky, blueberry sauce recipe only works with frozen blueberries. They also need to be the kind that are pre-frozen from the supermarket. For some reason this sauce doesn’t seem to work if you buy your own fresh blueberries and freeze them yourself at home (don’t ask us why, we have no answer for that!).
There is obviously some difference in the way commercially frozen blueberries are packaged and frozen that allows them to have this reaction in your microwave.
It’s obviously nice to use organic blueberries where possible, but any work well. You can also use wild blueberries for this sauce too, so long as they’re per-frozen. Wild blueberries are higher in antioxidants and other vitamins and minerals compared to regular blueberries, so are a superior choice if they are available.
Blueberries Health Benefits
Blueberries are ABUNDANT in health benefits and are a great addition to your diet and especially your smoothie bowls.
As mentioned previously, the wild blueberries seem to be far superior to the regular, but this isn’t to say the regular aren’t choc full of amazing health benefits too, so do not be deterred.
Use any blueberries you can, as often as you can, for their potent health benefits and you’ll be taking your health to the next level.
Nutritional benefits of blueberries
- Weight loss friendly – Blueberries are only 84 calories per cup, plus they’re high in fibre, making them a low calories, weight loss food.
- Heart healthy – The high antioxidant and polyphenol content of this berry is great for cardiovascular health, along with a diet rich in all plant based foods. Blueberries can help prevent arterial blockage and improve peripheral arterial function, which is another way they are great for the heart.
- May help reduce high blood pressure – Blueberries help the body produce more nitric oxide, which reduces blood pressure inside the blood vessels and helps with muscle relaxation.
- High in antioxidants – The humble blueberry is a fantastic source of antioxidants due to its bright purple/blue skin. Therefore, blueberries can help keep you looking younger for longer, alongside these other antioxidant rich foods. The WILD BLUBERRY is higher still in these antioxidants by about double.
- Vitamins and minerals – Blueberries, especially the wild kind are a rich source of vitamin C, vitamin K, manganese and calcium.
How To Use Your Blueberry Sauce
This sauce is delicious in a variety of dishes and desserts.
These include:-
- A topping for porridge, oatmeal and granola.
- Drizzled on pancakes.
- Drizzled on your waffles.
- Use cold as a coolie for desserts.
- Use cold as a jam (you may need to add a thickener like chia or flax meal to set it more).
- Eat alone if you’re craving something sweet.
Variations To Blueberry Sauce
You can also add some variations to your refined sugar free, sticky blueberry sauce if you wish to jazz it up a little.
These include:-
- Add spices like cinnamon, nutmeg, ginger, or pumpkin spice for extra flavour.
- Add extra sweetener syrups like maple, agave, or date paste if you want to sweeten your blueberry sauce up. Doing this will also make it thicker and stickier too.
- Use a thickening agent like cornflour or arrowroot if you prefer a thicker sauce. You should do this after cooking for easier control.
- Make an easy jam (check out this 5 minute RAW jam) from your blueberry sauce by adding a little flax or chia meal after cooking and leaving to set for 10 minutes. This will thicken the sauce up and allow you to be able to spread it on your bread or toast in a regular jam-like fashion.
2 Minute, Refined Sugar Free, Sticky Blueberry Sauce Recipe
Equipment
- Microwave
- Small microwave proof dish
Ingredients
- 1 cup frozen blueberries For every additional cup of blueberries you use will add a little more time onto the cooking. You will have to go by eye and check for when your sauce starts to bubble.
- spices such as cinnamon nutmeg, ginger or pumpkin spice. Optional.
- Sweetener such as maple syrup, agave, or date paste, xylitol or stevia to taste. Optional. This blueberry sauce definitely does not need any sweetener if your blueberries are sweet. Sweetness of blueberries may vary.
Instructions
- Put your shop bought, frozen blueberries into a small microwaveable dish.
- Microwave on full power for around 90 seconds. Ideally you would want to be able to see into your microwave so you can check for when it starts bubbling. If it doesn't bubble you won't get the sauce, so be sure you allow the blueberries to reach that point. If 90 seconds isn't enough, do an extra 30 seconds on top.
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