Blueberries – The King of Berries

by Kristy Dusevic CHC

Have you guys noticed the abundance of little blue berries everywhere you look the last week or two?  Yup, it's the season.  Dare I say, the BEST season?  It's BLUEBERRY time in Tennessee!  We are so lucky to live in an area where blueberries really flourish, and our growing season is long--which gives us ample time to eat these babies til our fingers are purple! 

 Let's talk blueberries; I can go on about these delicious gems, so I'll try and stick to the highlights; what they are good for, why they are awesome, and how you can incorporate them into you diet TODAY!

 In my opinion, blueberries are the king of the berries, and another delicious nutritious wonder brought to us by Mother Earth herself.

 I remember when my son was young we lived in Michigan where "pick your own" blueberry farms are abundant. We would go weekly. He would sit in his stroller and I would let him hold the container as I would pick through the bushes. Every time I turned around, the container would be empty and he would be completely stained in purple.  He could eat his weight in blueberries. 

Quick Blueberry Stats:

  • Blueberries are low in calories
  • These tasty treats are high in nutrient:1 cup of blueberries equals:
    • 4 grams of fiber
    • Vitamin C 24% RDA*
    • Vitamin K 36% RDA*
    • Maganese 25% RDA*

      *Recommended Daily allowance

  • Blueberries are 85% water.

  • They also hold the highest antioxidant capacity of any fruit or vegetable. 

Did you know?

  1. Blueberries reduce DNA damage which protects us against aging and assists our bodies with fighting disease. (It's nature's anti-wrinkle, anti-aging wonder fruit!!)
  2. Recent studies have also shown that consuming these beauties helps to lower blood pressure.
  3. One of the most beneficial and important facts to know about blueberries is that blueberries have been proven to help maintain brain function and improve memory.

I say, eat the rainbow and start with BLUEBERRIES! 

If you're curious about different ways to incorporate this mega fruit that you're probably seeing all over the super market and farmers markets into your diet look no further!  Check out a couple of my favorite ways to eat blueberries.

  • Raw!!  --just grabbing a handful is a wonderful treat
  • Adding to your oatmeal or yogurt. (May I suggest ditching the yogurt with the added fruit. It's full of unnecessary sugar and all sorts of additives that are not good for us. Just get a good quality Greek or plain yogurt and add your own fruit in.)
  • Frozen!!  Talk about a wonderful treat when you come in from working outside?

You may also want to try this delicious gluten free muffin recipe that is a huge hit in my house.

Blueberry Muffins

Ingredients:

2 cups Almond flour

3 eggs

1/2 tsp baking soda

1/3 cup honey (use local when possible)

1 tsp vanilla extract  (I love pure vanilla, but it can be pricey.)  

5 Tablespoons of coconut oil or ghee (more if the batter seems dry)

1 cup fresh blueberries  (these guys are in abundance all over our area farmers markets, go grab some today!)

Pinch of sea or pink salt

Directions:

1) Preheat oven to 350 F

2) In one bowl combine almond flour, baking soda and salt

3) In a separate bowl combine eggs, honey vanilla and coconut oil or ghee

4) Combine both mixtures together; once well mixed fold the blueberries into the batter

5) Place liners in muffin pan and fill about 3/4 the way with batter

6) Bake 15-20 minutes

(These recipes contain affiliate links.)

Did you know that you have direct access to all of Kristy's amazing knowledge about these and so many more important healthy eating and nutrition expertise?   Kristy is a Certified Integrative Health Coach and she LOVES to talk about how you can truly live a life that thrives through healthy choices in the kitchen.  If you're interested in scheduling a consultation give us a call at the studio anytime!  423-290-2326.  You can also send Kristy an email at info@yoga-east.net.