Easy Ways to Beat the Winter Blues

Easy Ways to Beat the Winter Blues

Jan 15, 2016

Logo - Blueberries from Chile with Register - jpg.jpg

 Easy Ways to Beat the Winter Blues with Blueberries from Chile

  • Add to your favorite salad or smoothie. 
  • Try making more of an entrée with cooked quinoa and fold in blueberries, kale, feta, almonds, olive oil and lemon.  A hearty, flavorful salad perfect for any season.
  • Rejuvenate cocktails/mocktails with pureed or fresh blueberries.
  • Put a new twist on an old favorite.  Take a graham cracker, top with peanut butter, sliced bananas and blueberries.  Cover with another graham cracker and you've got a scrumptious fruit s'more!
  • Add to your pancake batter for naturally sweet Blueberry pancakes!

The health benefits of blueberries are plentiful. Low in fat and a good source of Vitamin C, manganese and fiber … they’re not called little blue dynamos for nothing!

  • Blueberries have more cancer-fighting antioxidants than either wine or green tea.
  • Recent studies show that fresh blueberries can help keep skin looking younger, and may improve brain function and help prevent dementia and Alzheimer's disease.
  • Blueberries have been shown to reduce the risk of heart disease and some cancers, and are natural anti-inflammatories.
  • Naturally fat-free and just 42 calories/cup, they're the perfect snack!
  • Keep your fresh blueberries for up to 10 days in the fridge but store them unwashed and covered (either in the pack they came in or a covered container).  Wash just before eating.

Here is a quick blueberry smoothie recipe that is not only packed with antioxidants, but is also easy on your waistline!


Blueberry-Almond Smoothie

Preparation Time: 5 minutes                     Number of Servings: 1

Ingredients:

  • 1-1/2 cups fresh Chilean blueberries
  • ½ cup plain fat-free Greek yogurt
  • 1/8 cup slivered almonds
  • 1 Tbsp. ground flax seed
  • ½ cup unsweetened almond milk (can be original or vanilla)
  • 2 tsp. honey
  • 1 cup ice cubes

Directions:

  1. Combine all of the ingredients in a blender.
  2. Puree until smooth. Adjust the amount of almond milk you use to your preference of thickness.

Tips:

-- Use a combination of Raspberries, Blueberries, and Strawberries for a mixed berry smoothie

-- Swap out the flaxseed meal for chia seeds for a more textured smoothie

--  Add a little vanilla extract to change up the flavor or even PB2 powder for a berry and peanut butter flavor

Nutrition Facts (per serving):

Calories: 375   Protein:  19gm    Total Carbohydrates:   53gm    Fiber:  10gm   

Total Fat:  12.5gm    Cholesterol:   0mg    Sodium:     147mg

 -- Information courtesy of Fruits from Chile.  For more blueberry ideas, go to: www.fruitsfromchile.com/blueberryrecipes.

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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