No-Bake Blueberry Cheesecake
Mary Ellen Phipps, RDN, registered dietitian and spokesperson for the U.S. Highbush Blueberry Council shares with us her insights for National Blueberry Month.
Blueberries are a great choice to add to your daily routine. Not only are they super convenient (no peeling or chopping needed!), but they’re just plain delicious too! One serving (a handful or a cup) of blueberries has only 80 calories. Along with naturally occurring sugars, they also contribute essential nutrients, including vitamin C, vitamin K, manganese, dietary fiber and powerful plant phytonutrients called polyphenols. This group of nutrients [polyphenols] includes anthocyanins – which gives blueberries their beautiful blue hue.
The potential benefits of blueberries have been shown in a number of research studies focused on cardiovascular disease, insulin response, exercise, and gut health. One of the more recent studies published on blueberries found that eating the equivalent of one cup of fresh blueberries every day may have benefits for people with type 2 diabetes. According to the CDC, 30.3 million Americans – 9.4 percent of the U.S. population – have diabetes, while another 84.1 million have prediabetes, a condition that often leads to type 2 diabetes within five years. When participants in the study I just mentioned added blueberries to their regular diets, it resulted in clinically significant improvements in common measurable indicators of type 2 diabetes – Hemoglobin A1c (HbA1c), fructosamine and blood triglyceride levels – compared to a placebo.
Blueberries are an easy and healthy snack on their own, but can also be enjoyed in a number of recipes, many that are vegetarian and vegan friendly. Here are a few of my favorites (for extra convenience, you can shop these recipes directly at the links below and add items to your grocery list directly). I’ll be eating these all July, which is National Blueberry Month!
Ingredients
- 1 cup crushed graham crackers (pulse in food processor to grind)
- 1/3 cup melted coconut oil
- 1 cup soaked raw, organic cashews (Optional: soak overnight in water; drain well)
- 2 lemons, juiced
- 1 1/4 cup organic coconut cream
- 3 teaspoons vanilla extract
- 5 tablespoons agave
- 1/4 cup melted unsalted butter (can substitute coconut oil)
- 2 8-ounce packages dairy-free cream cheese
- 1 3/4 cup frozen blueberries
Directions
- Pulse graham crackers in a food processor until finely ground. Pour melted coconut oil over top and mix to combine. Press mixture into the bottom of a 12-cup muffin tin. Refrigerate while you make the filling.
- To a large blender or food processor, pulse cashews until coarsely ground. Add lemon juice, coconut cream, vanilla, agave, melted butter. Pulse until combined. Add cream cheese and blend until smooth. Add blueberries and pulse until just combined (be careful not to overblend, as you don’t want the blueberries to be totally pureed)
- Pour cheesecake filling into the muffin cups, on top of the graham crust. Refrigerate for at least 1 hour, or until cheesecake is firm and set. Can also leave overnight. Serve and enjoy!
Recipe Note
Don’t want to bother with an oven, but still craving that sweet taste of a creamy dessert? This no bake blueberry cheesecake recipe is the one for you. Grab a handful of fresh ingredients, some frozen blueberries and blend it all together for a tasty little pick-me-up that can be enjoyed with friends and family or just savor these bite size blueberry cheesecakes all by yourself. No judgement here!
