Food of the week Blueberries

Food of the week Blueberries

  • Have some of the highest levels of antioxidants of all fruits and vegetables, which help destroy cancer and DNA damaging free radicals
  • Blueberries are best consumed raw, rather than incorporated in baked goods
  • Support our urinary tract by preventing the growth of infection causing bacteria
  • People who have eaten blueberries on a regular basis have shown to have a better chance at fighting off eye issues such as glaucoma and cataracts because of the ability to fight off oxidative stress.
  • Long term consumption of blueberries has shown to lower LDL (bad) cholesterol and triglycerides
  • Eating blueberries regularly has proven to be very beneficial for memory loss, Alzheimer’s, and other such diseases – as well as the neurological damage they cause
  • The deep purple/blue color comes from flavonoids called anthocyanins , which have twice the antioxidant power of vitamin C
  • Organically grown blueberries have shown significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as well as significantly higher total antioxidant capacity.

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Fun Facts: Did you know…..that early American colonists made grey paint by boiling blueberries in milk. Also, the blue paint used to paint woodwork in Shaker houses was made from sage blossoms, indigo and blueberry skins, mixed in milk. Now that’s a fun fact!


Blueberry Streusel Fitness Muffins
Here’s a great protein packed snack that will fill you with energy and help you towards your fat loss goals. It’s packaged in a tasty little muffin, which is fun and flavorful, while being filled with superb nutrition. Enjoy two as a single serving! ​

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • coconut oil spray
  • 2 cups liquid egg whites
  • 1 cup vanilla protein powder
  • 1 cup old fashion oats, divided
  • 1 cup frozen blueberries, divided
  • 1 teaspoon Lemon Zest
  • ½ teaspoon sea salt
  • ½ teaspoon vanilla extract

Instructions:

  1. Preheat the oven to 350 degrees F. Lightly grease a 12-tin muffin pan with coconut oil spray.
  2. In a blender combine the egg whites, protein powder, ¾ cup oats, ½ cup blueberries, the lemon zest, sea salt and vanilla extract. Blend until smooth.
  3. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.
  4. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.

Nutritional Analysis: One serving equals 2 muffins: 150 calories, 1g fat, 12g carbohydrate, 290mg sodium, 3g sugar, 3g fiber, and 20g protein.

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