According to a study presented at the 2009 Experimental Biology conference, a diet rich in blueberries lowers blood cholesterol levels while improving glucose control and insulin sensitivity, lowering the risk of subsequent heart disease and diabetes.
Lemon Blueberry Muffins with Poppyseeds
- 1 3/4 cups all-purpose flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup (1 stick) unsalted butter, softened
- 3/4 cup sugar
- 2 large eggs
- 2 teaspoons grated lemon zest
- 2 teaspoons poppy seeds
- 1 teaspoon vanilla extract
- 1/3 cup milk
- 1 1/2 packages (6 ounces each) Driscoll’s Blueberries
- Preheat oven to 375°F. Lightly butter or grease a 12-cup muffin pan or line with paper liners.
- Whisk together flour, baking powder and salt in a medium bowl. Beat butter and sugar in a large bowl with an electric mixer on medium-high until light and fluffy, about 3 minutes. Beat in eggs, one at a time, scraping down sides of bowl as necessary. Beat in lemon zest, poppy seeds and vanilla just until evenly blended. Reduce speed to low and add the flour mixture, alternating with the milk, beginning and ending with the flour mixture, just until incorporated. Fold in the blueberries. Divide batter evenly between muffin cups. Bake muffins about 25 minutes or until muffins are golden brown and toothpick inserted in center comes out clean. Cool in pan 3 minutes. Serve warm or remove to wire rack to cool completely.
Calories:207.20 Kcal, Fat:8.78g, Cholestrol: 56.51mg, Sodium:395.09mg, Carbs:28.64g, Fiber:0.88g, Protein:3.23g.
Blueberry Oat Barss
- 1 8-inch square pan
- 2 cups quick-cook rolled oats
- 6 tablespoons protein powder
- 1 cup toasted almonds
- 1/2 cup dried, unsweetened cranberries
- 1/3 cup peanut or almond butter
- 1/2 cup honey
- Pinch of salt
- 1 package (6 ounces or 1 1/4 cups) Blueberries
- In a big bowl, place the oats, protein powder, almonds and dried cranberries and stir them together. Add the peanut butter, honey and salt, using a rubber spatula or wooden spoon, and stir until mixture is thoroughly combined. Fold in the blueberries. Some will burst as they’re mixed in, but that’s fine.
- Line an 8″ square pan with plastic wrap so that the excess plastic hangs over the edge. Press the oat mixture into the pan. Fold the plastic wrap over the oat mixture and cover with additional plastic, if needed.
- Refrigerate until firm, about an hour. Cut into 12 bars or squares, and individually wrap them and keep refrigerated until ready to eat.
Calories:216.87 Kcal, Fat:8.54g, Cholestrol:3.31mg, Sodium:37.60 mg,Carbs:30.86g, Fiber:3.42g, Protein:6.87g
Green Tea, Blueberry, and Banana Shake
- 3 Tbsp water
- 1 green tea bag
- 2 tsp honey
- 1½ c frozen blueberries
- ½ med banana
- ¾ c calcium fortified light vanilla soy milk
- Microwave water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
- Combine berries, banana, and milk in a blender with ice crushing ability.
- Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve.
Nutrition (per serving)
269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein
Greek Yogurt with Warm Berry Sauce
- 2/3 cup frozen blueberries
- 2/3 cup frozen blackberries
- 1/2 cup water
- 1/4 cup sugar
- 2 tablespoons fresh lemon juice
- 1 tablespoon butter
- 2 cups plain 2% reduced-fat Greek yogurt
- Combine the first 5 ingredients in a small saucepan. Bring mixture to a boil. Reduce heat to medium-low; gently boil 10 minutes or until sauce thickens. Stir in butter.Spoon 1/2 cup yogurt into each of 4 bowls; top each serving with about 1/4 cup sauce.
Calories 192, Fat 5.8 g, Satfat 3.8 g, Protein 11.8 g, Carbohydrate 25.7 g, Fiber 2 g, Cholesterol 14.3 mg, Iron 0.3 mg, Sodium 64 mg, Calcium 131 mg
Mexican Salad with Blueberries, Corn & Avocado
- 1 1/2 cups corn kernels (cut from 3 corn cobs)
- 2 teaspoons olive oil
- 4 cups shredded romaine (about 6 ounces)
- 1 package (6 ounces or 1/4 cups) Driscoll’s Blueberries
- 1 cup (1/2-inch cubes) jicama
- 1 ripe avocado, diced
- 1/2 cup cilantro leaves, chopped
- 2 tablespoons lime juice
- 1/2 teaspoon salt
- Preheat oven to 400°F. In a medium bowl toss corn with olive oil. Spread corn out onto in a single layer on a rimmed baking sheet lined with parchment paper. Roast about 25 minutes. Mix corn with wooden spoon and spread corn out again to a single layer. Continue roasting until corn for another 5 to 10 minutes or until about half the kernels are a deep brown color. Let cool slightly.
- Meanwhile in a large bowl, toss romaine, blueberries, jicama, avocado, cilantro, lime juice and salt until evenly blended. Add corn and toss to coat. Serve immediately.
Calories:199.88 Kcal, Fat:10.54 g,Cholestrol:0 mg, Sodium:298.49mg,Carbs:27.19g, Fiber:7.48 g, Protein:3.90g
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Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. If you are short on time to try these recipes, eat raw blueberries for they provide you with the best flavor and the greatest nutritional benefits. To learn additional health benefits of Blueberry, click here.