Fresh blueberries are a popular snack in the summer. Not only do they taste delicious, but they’re also super nutritious.
A type of flavonoid called anthocyanin gives blueberries both their blue color and many of their health benefits. Flavonoids are plant compounds that often have a powerful antioxidant effect. Because of its antioxidants, blueberries can help heart health, bone strength, skin health, lowering blood pressure, diabetes management, cancer prevention and mental health.
Blueberries are very versatile and can be incorporated into any meal. To provide a little inspiration, here are a few of our favorite simple recipes with blueberries in them. Check them out and you’ll be eating these antioxidant superstars at every time of day—breakfast, lunch, afternoon snack, dinner and dessert!
The Breakfast Blueberry: Blueberry Ricotta Pancakes
Ingredients:
- ½ cup whole-wheat pastry flour
- ¼ cup + 2 tablespoons all-purpose flour
- 1 teaspoon sugar
- 1 teaspoon baking powder
- ¼ teaspoon baking soda
- ½ teaspoon freshly grated nutmeg
- ¾ cup ricotta cheese
Recipe:
- Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg together in a bowl. In another bowl, whisk ricotta, egg, egg white, buttermilk, lemon zest and juice until smooth. Stir the dry ingredients into the wet ingredients.
- Place a large nonstick skillet over medium heat. Using a ¼ cup of batter for each pancake, pour into the pan, sprinkle blueberries on each pancake, and cook until the edges solidify and bubbles form (which should take about 2 minutes). Flip the pancakes and cook for about 2 more minutes.
A Wholesome Lunch: Chicken and Blueberry Pasta Salad
Ingredients:
- 1 chicken breast
- 8 ounces whole-wheat pasta (recommended: fusilli or radiatore)
- 3 tablespoons extra-virgin olive oil
- 1 large shallot
- ⅓ cup chicken broth
- ⅓ cup feta cheese
- 3 tablespoons lime juice
- 1 cup blueberries
- 1 tablespoon thyme
- 1 teaspoon lime zest
- ¼ teaspoon salt
Recipe:
- Place chicken in a skillet with water and bring it to a boil. Let it simmer until the chicken is cooked through (10 to 12 minutes). Cool, and shred the chicken into strips.
- Bring a large pot of water to a boil. Cook pasta until tender (about 9 minutes). Drain and place in a bowl.
- Put oil and shallot in a small skillet and cook over low-medium heat, stirring occasionally, until softened and beginning to brown (2 to 5 minutes). Add broth, feta, and lime juice. Cook, stirring occasionally until the feta begins to melt (1 to 2 minutes).
- Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt.
Sweet Snacking: Banana-Blueberry Buttermilk Bread
Ingredients:
- ¾ cup buttermilk
- ¾ cup brown sugar
- ¼ cup canola oil
- 2 large eggs
- 1 cup mashed bananas
- 1¼ cups whole-wheat pastry flour
- 1 cup all-purpose flour
- 1½ teaspoons baking powder
- ¾ teaspoon ground cinnamon
- ½ teaspoon baking soda
- ½ teaspoon salt
- ¼ teaspoon ground nutmeg
- 1¼ cups blueberries
Recipe:
- Preheat oven to 375°F. Coat a 9-by-5-inch loaf pan with cooking spray.
- Whisk buttermilk, brown sugar, oil, and eggs. Stir in mashed bananas.
- Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt, and nutmeg.
- Fold the dry ingredients into the wet ingredients and stir. Insert blueberries. Transfer the batter to the pan.
- Bake until the top is golden brown (50 to 60 minutes). Cool in the pan for 10 minutes. Let cool for about 2 hours before slicing.
A Delicious Dinner: Teriyaki Pork Chops with Blueberry-Ginger Relish
Ingredients:
- 4 pork chops
- 3 tablespoons soy sauce
- 2 tablespoons dry sherry
- 2 cloves garlic
- 1 teaspoon brown sugar
- ¼ teaspoon red pepper
- 1 cup blueberries
- 1 shallot
- 1 serrano chile
- 1 tablespoon cilantro
- 1 tablespoon lime juice
- 1 teaspoon fresh ginger
- ¼ teaspoon salt
Recipe:
- Place pork chops in a large sealable plastic bag. Whisk soy sauce, sherry, garlic, brown sugar and crushed red pepper in a small bowl. Add the marinade to the bag, seal and turn to coat. Marinate in the refrigerator for at least 2 hours or overnight.
- About 20 minutes before grilling the pork, combine blueberries, shallot, chile, cilantro, lime juice, ginger, and salt to prepare the relish.
- Preheat grill to high. Remove the pork chops from the marinade. Grill the chops 3 to 5 minutes per side.
A Tasty Treat: Blueberry Cupcakes
Ingredients:
- 1 large potato
- ¾ cup whole-wheat pastry flour
- ¾ cup cake flour
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ¾ cup granulated sugar
- ¼ cup canola oil
- 1 large egg
- ½ teaspoon coconut extract or vanilla extract
- ½ cup buttermilk
- 1 cup blueberries
- ¾ cup granulated sugar
- 3 tablespoons water
- 4 teaspoons egg whites
- ¼ teaspoon cream of tartar
- Pinch of salt
- 2-3 tablespoons blueberry jam
- ¼ teaspoon coconut extract or vanilla extract
Recipe:
- Preheat oven to 350°F. Line 12 ( ½-cup) muffin cups with paper liners.
- Place potato in a saucepan, add water and bring to a boil. Cook until tender (8 to 10 minutes). Drain and mash until smooth.
- Whisk whole-wheat flour, cake flour, baking powder, baking soda, and ½ teaspoon salt.
- Beat granulated sugar and oil. Beat in egg, ½ teaspoon extract and the ¾ cup mashed potatoes. Mix in the dry ingredients and buttermilk. Fold in 1 cup blueberries.
- Bake the cupcakes (22 to 24 minutes). Let cool.
- Combine ¾ cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted (2 to 3 minutes). Beat, add egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like thick frosting (5 to 7 minutes). Add 2 tablespoons blueberry preserves and ¼ teaspoon extract. Spread frosting on cupcakes.
Sources:
https://www.medicalnewstoday.com/articles/287710.php
https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section1
http://www.eatingwell.com/recipes/22340/ingredients/fruit/berries/blueberry/best/slideshow/our-best-healthy-blueberry-recipes/
