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!

4 Ingredient Blueberry Pie

Summer calls for lots of social gatherings. This is the easiest dessert you’ll ever make. You can prepare this as company is walking in the door.

Prep: 5 minutes

Freeze: 2 hours

Makes 8 servings:

Ingredients:

1 (9-ounce) container So Delicious® Dairy Free cocowhip topping
2 Chobani Zero Sugar Blueberry Flavor Greek yogurts
1 cup fresh blueberries
1 store-bought graham cracker crust pie shell

Directions:

Thaw So Delicious Dairy Free cocowhip.
Combine cocowhip and yogurt in a bowl and mix well.
Poor into pie shell, top with fresh blueberries. Freeze for about 2 hours.
Allow to sit at room temperature for about 20 minutes before serving.

Nutrition Information 1 slice:

208 Calories; 4g Protein; 30g Carbohydrate; 9g Fat; 1.5g Fiber