Delicious Nutritious Blueberry Benefits
Blueberries are packed with nutrients, antioxidants and low in calories and is considered one of the best fruits available for promoting good health. It can be eaten fresh or frozen to obtain the full health benefits of reducing cholesterol, lowering blood pressure and reduce DNA damage to cells. Scientists are currently conducting studies on the health benefits of blueberries and the potential it may have for fighting disease. (1.)
Discover how you can eat more delicious blueberries in your diet using the recipes and tips below. One serving of blueberries has more anti-oxidant capacity compared to the nutritional values of strawberries, plums, and cranberries for fighting off age-related diseases
Discover how you can eat more delicious blueberries in your diet using the recipes and tips below. One serving of blueberries has more anti-oxidant capacity compared to the nutritional values of strawberries, plums, and cranberries for fighting off age-related diseases
What do blueberries do for your body?
Blueberries are a good source of vitamin C, K, manganese, high in fiber and other anti-oxidants primarily anthocyanins found to be beneficial for promoting good health. Observation trends suggest consuming blueberries lowers glucose levels, shows promise for anti-oxidant and anti-inflammatory signaling effects on the body. (2.)
Blueberries are a good source of vitamin C, K, manganese, high in fiber and other anti-oxidants primarily anthocyanins found to be beneficial for promoting good health. Observation trends suggest consuming blueberries lowers glucose levels, shows promise for anti-oxidant and anti-inflammatory signaling effects on the body. (2.)
Anthocyanins are a type of powerful flavonoid compounds with anti-oxidant effects that appear in purple, red or blue food plants including blueberries, raspberries, black rice, and black soybeans.
In herbal medicine, nutritionally rich anthocyanin substances found naturally in food has been used to treat a number of health conditions including fighting free radical damage, reducing inflammation in the body, reducing colds, treating urinary tract infections and high blood pressure.
Pigments abundantly found in fruits and vegetables high in flavonoids actively promote health benefits to consumers due to the antioxidant capacity.
Studies indicate anthocyanin have anti-inflammatory and anti-carcinogenic activities and may provide benefits for reducing obesity, diabetes, and cardiovascular disease. (3.)
Studies indicate anthocyanin have anti-inflammatory and anti-carcinogenic activities and may provide benefits for reducing obesity, diabetes, and cardiovascular disease. (3.)
Power of Blueberries Flavonoids Protect The Body
Flavonoids found in blueberries have been shown to improve memory brain and cognitive function in older adults possible preventing Alzheimer's disease. Blueberries protect the brain from oxidative stress and may help reduce the effects of age-related conditions due to the high flavonoid content.
Naturally occurring pigments found in fruits and vegetables provide an abundant source of flavonoids known to help reduce the risk of cancer and other diseases including asthma, heart disease, and stroke.
Wild blueberries are a rich source of anti-oxidants and essential nutrients found to be highly beneficial for maintaining memory and cognitive function. One study from Harvard Medical School suggests one serving of blueberries per day can greatly reduce the risk of depression in the elderly. (4.)
Blueberry Tips
How Many Blueberries Should Eat Each Day?
The recommended amount of blueberries a person should consume each day is approximately 2 cups of blueberries divided throughout the day for health benefit. At 45 calories per serving, it is packed with powerful nutritional value and is a great source of vitamin C, vitamin K, manganese, fiber and anti-oxidants known to protect cells from damage.
Nutritionists believe that if you make one change in your diet it should be to include this superfood in your diet due to the high nutritional value it provides. Typically blueberries are consumed as a snack, smoothie or dessert, enjoyed for the flavor and health benefits in reducing inflammation and disease prevention in the body.
According to Dr. Oz consuming wild Alaskan blueberries once per day is a powerful cancer-fighting food due to the chemical compounds within the fruit.
Consumed blueberries provide the body with a potent chemical that gets distributed throughout the body stopping cancer progression in starving cells from growth helping to protect the body.
Blueberries packed with nutritional value, flavonoids, and ant-oxidants that are proven to protect the body from disease. Eat blueberries fresh, frozen as a snack or in your favorite dish for a delicious treat you will want to eat.
Sugar-Free Blueberry & Strawberry Pie Recipe
Blueberries can be enjoyed as a sugar-free pie including a flakey healthy almond pie crust made without butter, low carb helping you stay on your diet while enjoying your dessert. Try this sugar-free blueberry pie recipe that is simply delicious.
Servings 7-9/ Time Preparation 25 minutes/ Total time 3 hours
Healthy Almond Pie Crust
Ingredients
2 cups blanched almond meal
1/4 teaspoon salt
1/4 teaspoon baking soda
1 egg cracked, slightly beaten
2 tablespoons coconut oil chilled solid
1/4 teaspoon almond extract (Omit for savory)
Directions
1.) Combine flour, baking soda, salt ingredients in a food processor pulse several times.
2.) Add egg coconut oil and almond extract to the flour mixture. Pulse mixture until the ingredients are combined and form a ball.
3.) Grease a nine-inch pie plate. Press dough evenly around the pie plate working up the sides of the dish. Use a fork to poke holes in the bottom of the pie crust. Use a spoon to create a decorative edge.
4.) Bake pie crust in a 350-degree oven ( 175 degrees C) preheated the oven for 10 to 12 minutes until pie crust is slightly brown.
Crumble Topping
Toppings for pie recipes can vary in texture, flavor, and appearance. The crumble topping recipe can be used on top of your pie as a rustic option. Pies can be created with or without crust on the top placed in various designs of choice.
Ingredients
1/2 cup almond flour
1/2 cup oats
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup chopped almonds
2 tablespoons almond oil
4 tablespoon sugar-free maple syrup
Directions
1.) Mix all dry ingredients almond flour, oats, salt in a mixing bowl.
2.)Add all wet ingredients almond oil, maple syrup to the dry mixture.
3.) Combine until the topping is a crumbly consistency.
4.) Sprinkle the topping onto the top of the pie
Sugar-Free Blueberry & Strawberry Pie Filling
This sugar-free blueberry pie recipe eliminates the sugar helping you stay on your diet while still enjoying a delicious dessert.
Ingredients
3 cups fresh or frozen blueberries (thawed)
1 cup fresh or frozen strawberries (thawed)
1 lemon zest (skin of a lemon)
2 tablespoon lemon juice
1/2 cup sugar-free blueberry jelly to sweeten
3 tablespoons tapioca flour
1/4 teaspoon salt
1 teaspoon cinnamon
Directions
1.) Preheat oven to 400 degrees
2.) Combine all dry ingredients salt, cinnamon, lemon zest, tapioca flour, into a large mixing bowl.
3.) Add 4 cups of blueberries and sugar-free jelly or jam to the dry ingredients.
4.) Toss the wet and dry ingredients until the blueberries are completely covered with the mixture.
5.) Add the blueberries to the baked almond pie shell.
6.) Place the pie on a covered baking sheet.
7.) Cover the edges of the pie crust with foil to protect the pie crust edges from burning.
8.) Place the pie in a 400 degree preheated oven for 50-55 minutes
9.) Remove pie from the oven and allow to cool before serving.
Serve this pie with topped with fresh blueberries and raspberries. This Sugar-free blueberry recipe is simply delicious!
For more information get your free copy of Weight Loss Diet Tips. There you will discover the secrets to losing weight using proven strategies taught by experts who know how to get results using the latest diet and fitness information available. Click Here for more details.
Share this post with friends.
Cheers!
Patricia Lynn
Popular Posts
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Images Courtesy of Free-Photos at Pixbay.com
Naturally occurring pigments found in fruits and vegetables provide an abundant source of flavonoids known to help reduce the risk of cancer and other diseases including asthma, heart disease, and stroke.
Wild blueberries are a rich source of anti-oxidants and essential nutrients found to be highly beneficial for maintaining memory and cognitive function. One study from Harvard Medical School suggests one serving of blueberries per day can greatly reduce the risk of depression in the elderly. (4.)
Blueberry Tips
- Eat blueberries once per day for health benefits
- Purchase organic blueberries when available
- Wild blueberries have more nutritional value
- Add blueberries to cereals, yogurt, smoothies and low-calorie desserts.
- Purchase blueberries fresh, or frozen
- Blueberries are packed with anti-oxidants and flavonoids known to protect the body from disease.
The recommended amount of blueberries a person should consume each day is approximately 2 cups of blueberries divided throughout the day for health benefit. At 45 calories per serving, it is packed with powerful nutritional value and is a great source of vitamin C, vitamin K, manganese, fiber and anti-oxidants known to protect cells from damage.
Nutritionists believe that if you make one change in your diet it should be to include this superfood in your diet due to the high nutritional value it provides. Typically blueberries are consumed as a snack, smoothie or dessert, enjoyed for the flavor and health benefits in reducing inflammation and disease prevention in the body.
According to Dr. Oz consuming wild Alaskan blueberries once per day is a powerful cancer-fighting food due to the chemical compounds within the fruit.
Consumed blueberries provide the body with a potent chemical that gets distributed throughout the body stopping cancer progression in starving cells from growth helping to protect the body.
Blueberries packed with nutritional value, flavonoids, and ant-oxidants that are proven to protect the body from disease. Eat blueberries fresh, frozen as a snack or in your favorite dish for a delicious treat you will want to eat.
Blueberries can be enjoyed as a sugar-free pie including a flakey healthy almond pie crust made without butter, low carb helping you stay on your diet while enjoying your dessert. Try this sugar-free blueberry pie recipe that is simply delicious.
Servings 7-9/ Time Preparation 25 minutes/ Total time 3 hours
Healthy Almond Pie Crust
Ingredients
2 cups blanched almond meal
1/4 teaspoon salt
1/4 teaspoon baking soda
1 egg cracked, slightly beaten
2 tablespoons coconut oil chilled solid
1/4 teaspoon almond extract (Omit for savory)
Directions
1.) Combine flour, baking soda, salt ingredients in a food processor pulse several times.
2.) Add egg coconut oil and almond extract to the flour mixture. Pulse mixture until the ingredients are combined and form a ball.
3.) Grease a nine-inch pie plate. Press dough evenly around the pie plate working up the sides of the dish. Use a fork to poke holes in the bottom of the pie crust. Use a spoon to create a decorative edge.
4.) Bake pie crust in a 350-degree oven ( 175 degrees C) preheated the oven for 10 to 12 minutes until pie crust is slightly brown.
Crumble Topping
Toppings for pie recipes can vary in texture, flavor, and appearance. The crumble topping recipe can be used on top of your pie as a rustic option. Pies can be created with or without crust on the top placed in various designs of choice.
Ingredients
1/2 cup almond flour
1/2 cup oats
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup chopped almonds
2 tablespoons almond oil
4 tablespoon sugar-free maple syrup
Directions
1.) Mix all dry ingredients almond flour, oats, salt in a mixing bowl.
2.)Add all wet ingredients almond oil, maple syrup to the dry mixture.
3.) Combine until the topping is a crumbly consistency.
4.) Sprinkle the topping onto the top of the pie
Sugar-Free Blueberry & Strawberry Pie Filling
This sugar-free blueberry pie recipe eliminates the sugar helping you stay on your diet while still enjoying a delicious dessert.
Ingredients
3 cups fresh or frozen blueberries (thawed)
1 cup fresh or frozen strawberries (thawed)
1 lemon zest (skin of a lemon)
2 tablespoon lemon juice
1/2 cup sugar-free blueberry jelly to sweeten
3 tablespoons tapioca flour
1/4 teaspoon salt
1 teaspoon cinnamon
Directions
1.) Preheat oven to 400 degrees
2.) Combine all dry ingredients salt, cinnamon, lemon zest, tapioca flour, into a large mixing bowl.
3.) Add 4 cups of blueberries and sugar-free jelly or jam to the dry ingredients.
4.) Toss the wet and dry ingredients until the blueberries are completely covered with the mixture.
5.) Add the blueberries to the baked almond pie shell.
6.) Place the pie on a covered baking sheet.
7.) Cover the edges of the pie crust with foil to protect the pie crust edges from burning.
8.) Place the pie in a 400 degree preheated oven for 50-55 minutes
9.) Remove pie from the oven and allow to cool before serving.
Serve this pie with topped with fresh blueberries and raspberries. This Sugar-free blueberry recipe is simply delicious!
For more information get your free copy of Weight Loss Diet Tips. There you will discover the secrets to losing weight using proven strategies taught by experts who know how to get results using the latest diet and fitness information available. Click Here for more details.
Share this post with friends.
Cheers!
Patricia Lynn
Popular Posts
Healthy Smoothies For Increased Energy
10 Powerful Yoga Poses For Weight Loss
25 Ways To Lose Weight Fast
Images Courtesy of Free-Photos at Pixbay.com
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