National Blueberry Month. Often labeled a superfood, this
little berry is bursting with vitamins and minerals — many
of which are classified as antioxidants.
the power of blueberries lies in their colors. The deep-blue
hue comes from anthocyanin, an antioxidant that could help
protect the body from heart disease and cancer, as well as
reduce inflammation and increase immune function. Research
also suggests the compounds found in blueberries may delay the
effects of vascular dementia or Alzheimer’s disease.
half-cup serving of blueberries contains 25 percent of the
recommended daily value for vitamin C and 3 grams of dietary
fiber — and only 30 calories," says Allie Wergin, a
Mayo Clinic Health System registered dietitian nutritionist.
"In addition, blueberries are a juicy fruit, which means
they contain mostly water. Juicy fruits are great for weight
loss or weight maintenance, because they fill you up quickly
with their high water content and minimal calories."
you’re eating blueberries for the health benefits or you
like the taste, or both, blueberries can easily be eaten
plain. They also can be added to cereal or yogurt, or
incorporated into baked goods for added sweetness and
nutrition. To prolong the shelf life, Wergin advises keeping
fresh blueberries refrigerated.
these summer months, be sure to take advantage of blueberries
when they are plentiful and on sale by purchasing in large
quantities and freezing them," says Wergin. "Just
wash and dry the berries, lay them on a pan, and freeze until
they’re solid. Package frozen blueberries in freezer-safe
storage bags, so they are ready for the winter months. You can
easily substitute frozen berries for fresh."
finish: 35-40 minutes
tablespoon vanilla extract
teaspoons baking powder
old-fashioned oats (not quick, one-minute oats)
1 cup of
or 2 cups blueberries, fresh or frozen
oven to 350 degrees Fahrenheit. Spray a 9-by-13-inch pan with
nonstick cooking spray.
large mixing bowl, whisk eggs, applesauce, brown sugar and
vanilla until smooth.
salt, cinnamon and baking powder. Once combined, stir in milk
and oats. Fold in blueberries (fresh or frozen), and spread in
26-32 minutes until oatmeal bake is browned and center appears
cooked and not mushy.
before serving. The oatmeal can be eaten alone or served with
plain or vanilla yogurt.
the refrigerator for two to three days. Freeze any leftovers
individually for quick and easy snacks or breakfasts.
information per serving: 140 calories, 2 g fat (1 g saturated,
1 g monosaturated, 1 g polyunsaturated, 0 g trans fats), 31 mg
cholesterol, 130 mg sodium, 82 mg potassium, 26 g
carbohydrates, 3 g fiber, 10 g sugar, 4 g protein.