Blueberries are powerful tiny summer fruits packed with plenty of nutrients that promote good health and ward off a number of health problems. They are known to soften dry skin, prevent cancer, and may even boost your brain power. The antioxidant rich blueberries are also loaded with fiber, so a handful can satisfy your daily requirement of fiber too. Plus, they are an excellent source of manganese, which plays an important role in converting carbohydrates and fats into energy. It is easy to reap the benefits of blueberries with the following healthy and delicious blueberry recipes.
If you are looking for a healthy blueberry breakfast recipe to start your day, then this is a great choice. The texture of this waffle is great; a bit crispy from the oatmeal, but still moist from the applesauce. This waffle recipe uses whole wheat flour, but you can also use all-purpose white flour. Though organic, wild blueberries are a perfect choice for this recipe, you can also use good old plump frozen blueberries.
2 cups whole wheat flour
1 teaspoon of salt
2 tablespoons baking powder
1/2 teaspoon of powdered allspice mixture
2/3 cup unsweetened applesauce
2 cups quick cooking oats
3 cups unsweetened almond milk
4 tablespoons of canola oil
6 tablespoons of pure maple syrup
3 cups frozen berries
2 teaspoons pure vanilla extract
Method of preparation:
Sift salt, flour, baking powder, and allspice mixture in a bowl, and add oats into it. Stir in the applesauce, maple syrup, milk, vanilla and oil and mix well, until combined. Give it a five minute resting time, and then fold in the blueberries. Brush your waffle iron with oil, and cook the blueberry waffle according to manufacturer’s directions.
Blueberry Yogurt Smoothie
This blueberry-yogurt smoothie is a low calorie smoothie, with an extra touch of healthy ingredients like flax seeds. The fiber from blueberries, frozen bananas and protein from the yogurt, combine to make it a perfect and satisfying grab-and-go breakfast
1.5 cups of frozen or fresh blueberries
12 ounces light vanilla yogurt
1 large banana, chilled
4 teaspoons ground flax seeds
Blend all the ingredients in a blender until smooth, and serve it chilled.
Banana Blueberry Pancake
This delicious blueberry breakfast recipe is so simple and easy to prepare for a lazy Sunday morning or even during a midweek morning rush. Bananas can also be substituted with applesauce or steamed, mashed pears for extra texture and flavor.
1 handful blueberries, cut into halves
1 big, mushy banana
2 tablespoons of all-purpose flour
1 egg, whisked
1/2 teaspoon of coconut oil
1/4 teaspoon of ground cinnamon
Mix, flour, egg, and banana in a medium sized bowl until combined. Then add cinnamon powder and blueberries, and give the batter a few swirls. Heat the pan, add coconut oil, and pour the batter into the pan, making small pancakes – one at a time. Cook for 3 to 5 minutes before flipping. Then heat the other side until done.
Baked Blueberry Chicken
Blueberries are a complement to many traditional meal plans. You can use either fresh or frozen blueberries to make this recipe with a unique flair.
2 cups of blueberries
4 halves, boneless chicken breasts
1/2 teaspoon of Cajun spices
3 gloves garlic, chopped finely
1 medium onion, chopped finely
1/3 cup red wine
1 teaspoon of grated lemon rind
2 teaspoons of olive oil
1/4 teaspoon salt
Dust the Cajun spices on the chicken breasts and roast in olive oil for around 7 to 10 minutes. Remove the cooked chicken breasts from the pan, and keep it aside. Add chopped garlic and onion into the same pan and sauté until translucent, scraping the bits of chicken stuck to the bottom of the pan. Cook them in red wine, until almost all the liquid is evaporated. Then, add blueberries, salt and lemon rind, and simmer for 5 minutes. Add pepper to taste, and let it stand for 5 more minutes for the flavors to blend together, and then serve over the cooked chicken breasts.
Healthy Blueberry Salad
There is nothing as nutritious and refreshing as a blueberry salad. This blueberry salad combines the benefits of blueberries with fresh greens in a way you would never expect.
1 cup blueberries
1 cup cubed and cooked chicken breast
16 ounce bag of baby spinach
1/2 cup chopped sun-dried tomatoes
1/4 cup roasted and chopped walnuts
1/2 cup sliced mushrooms
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
Combine berries, chicken, tomatoes, spinach, walnuts, and mushrooms in a large bowl and toss it well. Whisk olive oil, vinegar and salt separately and pour it over the salad. Toss them well and serve.
Blueberries are a delightful tiny fruit that can be used in just about any recipe, from soups to salads to desserts to sauces and more. However, the way you cook blueberry impacts how healthy, they are for you. Adding blueberries to meals is always a great way to add antioxidants to your diet. If you want a quick and easy raw nutrient powerhouse, try That’s it Apple + Blueberry fruit bars. Easy to grab and go!