Kaidy’s Post: Blueberries, a superfood?

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Blueberries are in season in New England from the beginning of July to mid-September. Many farms offer pick your own blueberry events starting towards then end of July and lasting through August. Apple Crest Farm in Hampton Falls, NH and Emery Farm in Durham, NH are some of my favorite local farms that offer blueberry picking! Although the blueberry season is on its way out, it is not too late to pick up your last pint or two! If you have already stocked up for the season and frozen blueberries for use all year, many recipes (including those below) are appropriate for frozen berries.

These delicious little blue morsels are packed full of nutrients and are low in calorie, making them the perfect snack. One cup of blueberries contains 4 grams of fiber, 24% of the recommended daily value of vitamin C, 36% of the recommended daily value of vitamin K and 25% of the daily recommended value of manganese! Blueberries are packed with the antioxidant anthocyanin, which gives blueberries their characteristic blue color. Antioxidants are known to prevent free radical damage in the body from oxidative stress. In other words, they help to prevent signs of aging, heart disease and even cancer!

There are so many ways to incorporate blueberries into your diet from adding them to your yogurt bowl in the morning to making a delicious blueberry pie for dessert or just grabbing a handful on your way out the door for a snack! Below are some of my favorite blueberry-filled recipes!

Healthy Blueberry Pancakes

Ingredients:

  • 2 ripe bananas
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ cup quick cooking oats
  • ½ cup blueberries

Directions:

Mash bananas in a large bowl until smooth. Mix in eggs and vanilla until well combined, then mix in oats. Fold blueberries in carefully. Heat a skillet to medium heat and add a scoop of the pancake batter. Cook for approximately 2-3 minutes until you see bubbles releasing from the top of the batter. Flip and cook on the other side, until golden brown. Garnish your pancakes with your favorite toppings. (I used more blueberries, Greek yogurt and pure maple syrup!)

Banana Berry Smoothie Bowl

Ingredients:

  • 1 frozen banana
  • ½ cup blueberries
  • Handful of Strawberries
  • 1 cup milk or milk alternative

Directions:

Add all ingredients to a blender. Blend until smooth. Add your favorite toppings! (I added more blueberries, granola, peanut butter and chocolate chips!)

Sources:

https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section5

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