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Have a Blueberry Blast and Enjoy Lifelong Benefits!
Studies have proven that eating blueberries is good for you! Here are some reasons why! Adding delicious blueberries to your family's regular diet offer lifelong benefits.
Antioxidants
In a US Department of Agriculture (USDA) laboratory at Tufts University in Boston, Massachusetts, researchers have found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products called "free radicals" that can lead to cancer and other age-related diseases. Anthocyanin - the pigment that makes blueberries blue - is thought to be responsible for this major health benefit
Slowed age-related loss
In another USDA lab at Tufts University, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans. Again, the high antioxidant activity of blueberries probably played a role
Heart Health
Blueberries may reduce the build-up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke, according to scientists at the University of California at Davis. Once again, the antioxidants are believed to be the active component
Urinary tract health
Researchers at Rutgers University in New Jersey have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract
Nutrition
Blueberries are also low in sodium and high in dietary fibre and potassium - all this for only 40 calories per ¼ cup serving!
Family Fun Blueberry Recipes
Blueberry Breakfast Parfaits
1 Pkg. ( 3 1/2 oz. ) instant pudding and pie filling mix
lemon, banana, or vanilla flavor
2 cups low fat or regular milk
1 cup granola
1 pint blueberries
Make pudding with milk according to package directions. To assemble each parfait, layer 1/4 of pudding, 3 tablespoons granola and 1/4 of the blueberries in a parfait glass. Spoon 1 tablespoon granola on top. Repeat procedure until all parfaits are made. Serve immediately or chill.
Yield: 4 parfaits.
Berry Blue Smoothie
2 cups fresh or slightly thawed frozen blueberries
1 container (8 ounces) lowfat vanilla yogurt
1 cup milk
1 can (6 ounces) unsweetened pineapple juice
3 tablespoons honey
1-1/2 cups ice cubes (about 16 cubes)
In the container of an electric blender container, place blueberries, yogurt, milk, pineapple juice and honey; whirl until smooth. Add ice cubes, a few at a time, whirl until finely crushed. Serve immediately.
Yield: 4 portions - about 5 cups
Blueberry Dessert Pizza
1 (10-inch/ 25 cm) flour tortilla
1/2 tsp (2 mL) butter, softened
3 tsp (15 mL) sugar, divided
1/8 tsp (0.5 mL) ground cinnamon
1/2 cup (125 mL) whipped cream cheese
1/2 cup (125 mL) fresh blueberries
1/2 cup (125 mL) mixed fruit (such as grape halves and mandarin oranges)
Preheat oven to 400°F (200°C). Place tortilla on an ungreased baking sheet; spread with butter. In a cup, combine 1 tsp (5 mL) of the sugar and the cinnamon; sprinkle evenly over the tortilla. Bake tortilla until edges just begin to brown, 3 to 4 minutes; remove to a serving plate. In a small bowl, combine the remaining 2 tsp (10 mL) sugar with the cream cheese; spread evenly over the crisp tortilla. Arrange blueberries and other fruit on top. Cut in 4 wedges and serve immediately.
Yield: 2 portions
Per portion: 368 calories, 35 g carbohydrate, 23 g total fat (15 g saturated fat), 2 g fibre, 18 mg vitamin C
Blueberry-Maple Breakfast Bake
1 loaf egg challah or other firm white bread
1 (125 g) package light cream cheese
2 cups (500 mL) blueberries (fresh or frozen)
8 eggs, beaten
1-1/2 cups (375 mL) milk
1/4 cup (50 mL) maple syrup
1/4 cup (50 mL) melted butter
Preheat oven to 350°F/180°C. Remove crusts from bread; cut in 1-inch (2.5 cm) cubes (makes about 10 cups/2.5 L). Cut cream cheese in small cubes (makes about 1 cup (250 mL)). Grease a 9-inch (23 cm) square baking dish. Place half of the bread cubes in the dish. Scatter cream cheese cubes and about half of blueberries over the bread. Top with remaining bread cubes and blueberries. In a bowl, combine eggs, milk, maple syrup and butter. Carefully pour over bread mixture. Bake until a knife inserted in the centre comes out clean, about 1 hour, covering with aluminum foil if edges brown too much. To serve, cut in squares. Serve with additional maple syrup, if desired.
Yield: 9 portions
Recipes courtesy of the BC Blueberries. Visit their Web site.* (* Will open in a new window.)
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Have a Blueberry Blast and Enjoy Lifelong Benefits!
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