Nutritional Blueberry Recipes

Updated: May 28


BLUEBERRY OAT MUFFINS

1 cup (240mL) oatmeal

1 Cup (240mL) buttermilk

1 Cup (240mL) flour

1 tsp (5mL) baking powder

½ tsp (2.5mL) baking soda

½ tsp (2.5mL) salt

¾ Cup (180mL) brown sugar

1 egg – beaten

¼ Cup (60mL) melted butter or margarine

1 Cup fresh blueberries

Combine oats and buttermilk in a small bowl. Let stand. Combine flour, baking powder, soda, salt and brown sugar. Add egg and melted butter to the oat mixture. Mix well. Add oat mixture to dry ingredients. Stir just until moistened. Fold in blueberries. Fill well-greased muffin tins about ¾ full. Bake at 400° F for 15 – 22 minutes. Makes 1 dozen muffins.

Recipe from: Edith Pujo – Calgary, Alberta


BLUEBERRY PEACH STUFFED French TOAST

16 slices light whole wheat bread

1 Cup (225mL) fresh blueberries 1 large peach chopped 2 1/2 Cup (625mL) fat-free skim milk 2 Cup (500mL) fat-free egg substitute 2 Tbsp (30mL) sugar, granulated 1 tsp (5mL) ground cinnamon 1 tsp (5mL) vanilla extract 1 Tbsp (15mL) powdered sugar

Preheat oven to 400ºF. Arrange 8 slices of bread in bottom of a 9 x 13-inch baking dish, squishing slices together to make one layer; sprinkle blueberries and peaches over top. In a medium bowl, whisk together milk, egg substitute, granulated sugar, cinnamon, and vanilla extract. Pour half of milk mixture over fruit; top with remaining 8 slices of bread. Pour remaining milk mixture over bread; using a spatula, press top layer of bread slices down to saturate with milk mixture. Cover dish with aluminum foil and bake 20 minutes; uncover dish and bake until egg mixture is set and top is golden brown, about 10 minutes more. Cool slightly before sifting powdered sugar over top. Slice into 8 pieces and serve.

BLUEBERRY SYRUP

Top any pancake, waffle, ice cream or desert with one of these delicious Blueberry syrup recipes – healthy and decadent, what a great combination!

1 pt. (1 lb.) fresh blueberries 1/2 Cup (125mL) blueberry juice 1 1/2 tsp (7mL) cornstarch 2 Tbsp (30mL) lemon juice 1/2 tsp (2mL) cinnamon 1/8 tsp (.5mL) cloves 1/8 tsp (.5mL) salt

Combine all ingredients and cook, stirring until thick. Serve warm. Yum, yum!

BLUEBERRY SALSA

This spicy-sweet sauce is perfect for grilled meats and fish. Sweet blueberries mellow out the jalapeño peppers and cilantro for a surprising but delicious flavor.

2 Cups (480 mL) chopped fresh blueberries

1 Cup (240 mL) whole fresh blueberries

1/4 Cup (60 mL) fresh lemon juice

3 Tbsp (45 mL) chopped fresh cilantro

2 seeded and minced jalapeño peppers

1/3 Cup (80 mL) diced red bell pepper

1/4 Cup (60 mL) chopped onion

1/2 tsp (2.5 mL) kosher salt

Coarsely chop 2 cups fresh blueberries. Stir together chopped fresh blueberries, 1 cup whole blueberries, 1/4 cup fresh lemon juice, 3 tablespoons chopped fresh cilantro, 2 seeded and minced jalapeño peppers, 1/3 cup diced red bell pepper, 1/4 cup chopped onion, and 1/2 teaspoon kosher salt in a large bowl. Cover and chill until ready to serve.

Blueberries contain significant quantities of both antibacterial and antiviral compounds, and have a reputation in northern Europe for being effective infection fighters.

Sweet, juicy blueberries are rich in natural pigment anti-oxidant, pro-anthocyanidins. These small, round blue-purple berries have long been attributed to the longevity and wellness of indigenous natives living in or near the arctic regions of the Northern hemisphere.

Blueberries are very low in calories, and contain soluble dietary fiber, minerals, vitamins, and pigmented antioxidants that contribute immensely to optimum health and wellness.

The blueberry’s phytochemical compounds help rid the body of harmful oxygen-derived free radicals, providing protection from cancers, aging, degenerative diseases, and infections.

Blueberries contain minerals including potassium, manganese, copper, iron, and zinc. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. Manganese is used by the body as a co-factor in the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.

Blueberries contain small amounts of B-complex vitamins, such as niacin, pyridoxine, folates, and pantothenic acid. They also contain vitamin B-6, niacin, and riboflavin, as well as pantothenic and folic acids. These vitamins are help the body metabolize carbohydrates, protein, and fats.




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