Blueberries’ Healthy Bounty

Blueberries are a favorite fruit of mine. They’re delicious and healthful – packed with fiber and antioxidants. For me, their bloom signifies that summer has truly begun.

Blueberries come in both high- and low-bush varieties.  The high-bush berries are larger, while the low-bush berries are smaller and are often called “wild” blueberries. Ripe blueberries add a unique tangy flavor to both sweet and savory dishes. Plus, they’re loaded with antioxidants, vitamin C, manganese, and dietary fiber. They’re also low in calories (under 100 calories per cup). 

As a superfood, blueberries have many notable health benefits.  This being said, we must also be mindful of the commercialization and hype behind their antioxidant benefits, as explained by Harvard’s  Nutrition Source Website.

True health benefits of blueberries:

  • Of all fruits and vegetables, blueberries have the highest antioxidant content
  • Blueberries are thought to help improve memory and coordination
  • Because of their high fiber content, blueberries are thought to aid in digestion
  • As with cranberries, blueberries can help ward against urinary tract infections
  • Eat them fresh as your healthy fast food!  Blueberries have a better taste and texture when fresh, furthermore unprocessed berries retain more of their vitamins and minerals
  • Some research supports that, when consumed regularly, blueberries can help lower blood pressure and increase good cholesterol
  • The high levels of vitamin C and antioxidants can help promote health and the immune system

When we see a fresh bowl of blueberries, we may have the tendency to gobble them down by the handful.  Try savoring just one blueberry at a time, eating mindfully to enjoy the blueberry’s deliciously sweet, yet tangy flavor. What a gift from nature!  You may be pleasantly surprised how rejuvenated, appreciative and peaceful you feel as a result.

As you savor, remember that these blueberries contain many non-blueberry elements, which are necessary for their existence – like the cloud, sunshine, earth and people who pick them.

If you’d like further guidance in this meditative practice, use this apple meditation. It can easily be adapted for blueberries.

Blueberry quinoa breakfast power-bowl:

1 cup cooked quinoa
1 cup almond milk or milk of your choice
Drizzle of dark molasses
½ - 1 cup of blueberries, rinsed
To change it up a bit, add some chopped almonds or shredded coconut! 

Method: Add the almond milk to the cup of quinoa and drizzle some molasses on top.  Warm up this mixture on the stove or in the microwave.  Meanwhile rinse your blueberries.  Sprinkle the blueberries on top and enjoy your healthy, protein and vitamin rich breakfast!

Another favorite blueberry recipe you may wish to try is Savvy Vegetarian's Blueberry Oatmeal Muffins.

Photo credits, from left to right: 

F_Shields, MNSCQuacktaculous, MattjigginsSweetonVeg