Celebrate Blueberries in July!

    Celebrate Blueberries in July! 

    By Jacqueline Gomes, MBA, RDN

    It’s hard to believe that a blueberry as tiny as it is can pack in so much nutrition. Blueberries, one of the few indigenous fruits of North America contribute beneficial compounds known as antioxidants and phytonutrients that play a role in promoting health in the cardiovascular system, the brain, insulin response and even helping to reduce the risk of certain types of cancer. That’s pretty amazing if you ask me…so here are the stats:

    • Low in fat and calories; only 80 calories per 1-cup serving.
    • High in fiber; fiber helps us stay full and promotes gastrointestinal health.
    • Packed with vitamin C – necessary for collagen production and supports a healthy immune system.
    • Phytonutrients which act like antioxidants and have anti-inflammatory properties.

    Purchasing tips:

    When you’re purchasing fresh blueberries, look for ones that are firm, dry, and plump with smooth skin and a silvery surface bloom. Berries should be deep purple-blue to blue-black. Refrigerate as soon as you get home and remember don’t wash them until you’re ready to enjoy them!

    Blueberry Muffins

    Whole Wheat Blueberry Muffins

    Prep: 15 minutes

    Bake: 25 minutes

    Makes: 12 muffins

    Ingredients:

    • 1 ¼ cups Whole Wheat Flour
    • ¾ cup All-purpose flour
    • 2 teaspoons baking powder
    • ½ teaspoon salt
    • ½ cup brown sugar
    • 1 container Fage Greek Yogurt
    • ½ cup unsweetened almond milk
    • 1/3 cup canola oil
    • 1/2 very ripe banana mashed
    • 1 teaspoon vanilla extract
    • 2 cups Fresh blueberries, rinsed and pat dry

    Directions:

    1. Preheat oven to 350 degrees F. Spray a muffin tin with cooking spray or line with 12 cupcake liners.
    2. Add both flours, baking powder and salt in a large bowl, whisk to combine.
    3. In a separate bowl, whisk brown sugar, Greek yogurt, almond milk, oil, banana and vanilla.
    4. Gently add wet ingredients into dry mixture and mix with a wooden spoon or spatula. Fold in blueberries, mix just until batter comes together. Careful not to over mix!
    5. Pour batter evenly into 12 muffin cups. Bake for about 20 to 25 minutes. Insert knife or cake tester into center of cupcake, if it comes out clean they’re done!
    6. Let cool for 5 minutes before removing from muffin tin.

    Recipe by: Jacqueline Gomes, MBA, RDN

    Nutrition information:

    132 Calories; 28g carbohydrate; 1g fat; 3g protein; 2g fiber