Easy Ways to Beat the Winter Blues
Jan 15, 2016
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!
Preparation Time: 5 minutes Number of Servings: 1
- 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
- Combine all of the ingredients in a blender.
- Puree until smooth. Adjust the amount of almond milk you use to your preference of thickness.
-- 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
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