Incorporate the most super of all the berries into your diet with these three delicious recipes.
Blueberries, considered by health experts as a super food, have more to offer than just good looks and taste. And, the lovely little fruit is in season, right now. But you can eat them year round, as frozen blueberries are put in the deep freeze directly after picking, to maintain fresh flavour and all-important vitamins and nutrients.
According to the experts at the B.C. Blueberry Council, “Blueberries have been considered one of the leading “superfruits” by researchers in Canada and U.S. who keep finding more and more health benefits from this tasty little berry. A 125ml (1/2 cup) serving of blueberries is all it takes to make up one of the 7-10 daily servings of fruits and vegetables recommended by the Canadian Food Guide.
With the picking season in high gear in B.C., New Brunswick and Nova Scotia, and wild blueberry festivals in urban centres such as Toronto’s Evergreen Brickworks on Sunday, August 21, it’s cool to be blue. You may even get to try some blueberry beer. www.evergreen.ca
Blueberries rank among the highest for antioxidant activity in testings of over 100 different foods, says the B.C. Blueberry Council. “Being one of the best sources of antioxidants, blueberries can help slow the aging process and reduce cell damage that can lead to cancer, cardiovascular disease and loss of brain function. Blueberries also contain condensed tannins that help prevent urinary tract infections, and anthyocyanin — a natural compound linked to reducing eyestrain.
Blueberries are…
Only 80 calories per cup, blueberries are virtually fat-free and a good source of fibre and vitamin C. In addition, studies continue to provide us with promising clues to the many different ways blueberries may help keep us healthy.
Blueberries are also superfoods for the following reasons:
Heart Health
Blueberries have been linked to lowering blood pressure, as well as protecting the cardiac muscle during a heart attack and repairing damaged heart muscle.
Improved Insulin
Response Research has shown that blueberries can improve insulin response, resulting in lower blood glucose levels and reduced abdominal fat.
Brain Health
A recent study indicates some types of age-related memory loss might not just be prevented but actually reversed by consuming blueberries. Blueberries have also been linked to possibly treating Parkinson’s disease.
Here, 3 recipes to help you incorporate blueberries into your diet.
Ingredients:
2 cups (300 g) B.C. Blueberries, fresh or frozen – divided
¼ cup (60 ml) Honey
½ cup (120 ml) Orange liqueur
1 bottle (750 ml) White wine
½ cup (75 g) Apple, sliced
½ cup (75 g) Strawberries, sliced
½ cup (120 ml) Orange juice
3 tbsp (45 ml) Lime juice
½ cup (120ml) Club soda (optional)
Yields 5 cups
Directions:
Ingredients:
Blueberry Apple Cider Vinaigrette:
½ cup (75 g) B.C Blueberries, fresh or frozen (thawed)
3 tbsp (45 ml) Olive or vegetable oil
2 tbsp (30 ml) Apple cider vinegar
1 tsp (5 ml) Honey
½ tsp (2.5 ml) Salt
½ tsp (2.5 ml) Pepper
Yields 2 main portions, or 4 side portions, ¾ cup of dressing
Salad:
3 cups (90 g) Fresh spinach leaves, washed and stems removed
1½ cups (225 g) Fresh B.C. Blueberries
1 cup (125 g) Cooked green lentils, cooled
¾ cup (100 g) Apple, sliced
½ cup (75 g) Goat cheese (optional)
⅓ cup (40 g) Walnuts, chopped
Directions:
Ingredients:
Dough:
1¼ cups (185 g) All-purpose unbleached flour, plus ¼ cup for rolling
1 tbsp (15 ml) Granulated sugar
½ tsp (2.5 ml) Salt
½ cup (125 g) Unsalted butter, chilled and cut into small cubes
3 tbsp (45 ml) Ice water
2 tsp (10 ml) Vinegar
Yields 2 x 12″ galettes
Filling:
4 cups (600 g) B.C. blueberries, fresh or frozen
⅓ cup (60 g) Granulated sugar
2 tbsp (20 g) All-purpose unbleached flour
1 tbsp (15 ml) Lemon zest, finely grated
3 tbsp (45 ml) Fresh lemon juice
1 tsp (10 ml) Cinnamon
2 tbsp (30 g) Unsalted butter, chilled and cut into small cubes
Egg wash:
1 large (15 g) Egg
1 tbsp (15 ml) Milk
½ cup (50 g) Sliced almonds
Directions:
-Vivian Vassos
Originally published on EverythingZoomer.com