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3 Healthy Blueberry Recipes

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3 Healthy Blueberry Recipes

Want to experience the health benefits of blueberries? While blueberries are a great breakfast food, you can enjoy these plump and juicy berries all day long. Skip the muffin, which can be high in fat and calories, and try one of these three quick, easy, and healthy blueberry recipes today.

Blueberry Lemon Overnight Oats

Overnight oats are quick, easy and a great way to get myriad benefits of blueberries combined with the healthy fiber of oats. Lemon zest adds a bright citrus flavor that pairs perfectly with berries. Overnight oats are a convenient breakfast that is much healthier than a latte and a muffin from the coffee house drive-thru window.

This recipe can be vegan and dairy-free.

Ingredients:

  • ⅓ cup oats
  • ⅓ cup almond, soy, or coconut milk
  • ⅓ cup Greek or coconut yogurt
  • ¼ cup blueberries (fresh or frozen
  • 1 teaspoon lemon zest
  • almond slivers to top

Instructions:

  1. Mix together oats, milk, yogurt, blueberries, and lemon zest into any container with a lid. Cover and refrigerate overnight.
  2. In the morning, top with almond slivers and enjoy.

Blueberry Balsamic Salad

Sweet berries, tangy balsamic, and crunchy walnuts make for a satisfying lunch or dinner. Spinach greens are a great source of iron, and antioxidant vitamins A and C. Fresh blueberries add vitamin K and manganese, and walnuts pack a punch of protein.

Vegan, dairy-free, Paleo-friendly.

Ingredients:

  • 1 cup baby spinach, fresh
  • ⅓ cup blueberries, fresh
  • 1 ounce (approx 7 whole) walnuts
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • sea salt and pepper to taste

Instructions:

  1. Combine spinach, blueberries, and walnuts in a bowl.
  2. In a separate small bowl, whisk together olive oil and balsamic vinegar.
  3. Dress salad with vinaigrette, and season with sea salt and pepper.

Blueberry Banana Ice Cream

Eating healthy doesn’t mean you have to skip desserts. This creamy “ice cream” consists of just two ingredients. Bananas, rich in vitamin B6, potassium, and fiber, bring a lovely creamy texture to this dessert. Antioxidant rich blueberries add a burst of color and a sweet-tart flavor to this treat.

Vegan, Paleo-friendly, dairy-free.

Ingredients:

  • 1 banana
  • ⅓ cup blueberries, frozen

Equipment:

  • Food processor or heavy duty blender

Instructions:

  1. Peel the banana and cut into equal sized coins. Place banana pieces into a covered bowl and place in freezer for 2 -24 hours.
  2. Place frozen banana pieces into a food processor or heavy duty blender. Pulse a few times to break the banana up, and then blend until the banana becomes smooth and creamy.
  3. When the banana reaches at a creamy, ice cream texture, add frozen blueberries.
  4. Pulse quickly to incorporate the berries into the mixture while retaining their shape, or blend until the berries have broken down completely and the ice cream takes on a pastel blue-ish color.
  5. Serve immediately.

Good things come in small packages. Smaller sized blueberries have been found to have higher levels of beneficial phytochemicals, which are found in higher concentrations in the skin.

Blueberries are a healthy food bursting with beneficial antioxidants, vitamins, and minerals. Blueberry recipes don’t need to be complicated or unhealthy to be delicious. By adding fresh or frozen berries to your meals, you can help reduce the negative effects of a high fat diet.

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