Breakfast Blues
If you are looking to incorporate some superfoods into your diet then look no further than this beneficial berry. Blueberries are low in calories and high in nutrients, including vitamins C and K, fiber and manganese. Blueberries lead the pack in antioxidant and flavonoid capacity, which help rid the body of free radicals, toxins and inflammation. In turn this promotes heart health and lowers blood pressure. If this doesn’t grab your attention then maybe this will; recent studies have shown that blueberries are beneficial to cognitive brain function and can improve those “senior moments”! The Environmental Working Group (EWG) lists all berries as carrying a heavy toxic load. But do not to panic…. just go organic!
I love to eat them raw as a snack, for breakfast with yogurt and granola, or in a variety of healthy baked goods. Here are some easy and delicious recipes to help you incorporate this wonder food into your diet this summer.
Healthy Blueberry Muffins
Ingredients
2 Cups Almond Flour
2 Eggs
2 Egg Whites
1/4 Maple Syrup
1/2 Tsp Baking Soda
1 Tbsp Apple Cider Vinegar
Dash of Salt
1 Tsp Vanilla Extract
2 Tbsp Coconut Oil (or Other Healthy Oil)
1 Cup Blueberries
Directions:
Pre-heat oven to 350 F.
Place all ingredients excluding blueberries into your food processor and blend until smooth.
Once completely mixed fold in blueberries.
Spray muffin tin or mini muffin tin with a healthy, non-stick cooking spray.
Evenly scoop batter into muffin tin.
Bake for 25 minutes
***
Blueberry Smoothie
2 Cups Fresh (or Frozen) Blueberries
2 Cups Plain Yogurt
1/4 Cup Almond Milk
2 Tables Honey
1 Cup of Ice Cubes
Combine all the Ingredients in a Blender until Smooth
***
Blueberry Oatmeal Crumble Bars
Ingredients
Crust:
2 cups quick oats
1 1/4 cups whole wheat flour
1/2 cup maple syrup
1/2 tsp baking powder, aluminum free
1/2 tsp cinnamon
1/4 tsp salt
1 egg, large
1/2 cup coconut oil, room temperature
Cooking spray
Blueberry Filling:
3 cups blueberries (if using frozen thaw in hot water & drain)
2 tbsp maple syrup or coconut palm sugar
1 orange or lemon, zest of (can also add a bit of juice)
1 tbsp cornstarch
1 tsp pure vanilla extract
Directions
Instructions
In a large mixing bowl, add oats, flour, baking powder, cinnamon and salt; mix well with spatula.
Add maple syrup, egg (quickly whisked in a small bowl), coconut oil Mix with a spatula and with your hands more towards the end until well incorporated. Dough will be moist and should stick to one piece, not crumbly.
Preheat oven to 350 degrees F, line square 8″ x 8″ baking dish or round pie dish with parchment paper and spray with cooking spray. In a medium bowl, add Blueberry Filling ingredients and stir well.
Place 3/4 dough in prepared baking dish, flatten with spatula and press well with your hands. Spread Blueberry Filling on top evenly and crumble remaining dough all over (make sure crumbs are small). Bake for 45 minutes. Remove from the oven and let cool completely before slicing into 16 squares.
***
Blueberry Vanilla Yogurt Breakfast Popsicles
2 Cups Vanilla Greek Yogurt (Your Favorite Brand)
2 Cups Frozen Blueberries
2 Teaspoons Honey
1/4 Cup Almond Milk
Granola for Garnish
Directions
Place all Ingredients in a Blender and Blend until Smooth
Fill Popsicle Molds with Blended Yogurt Mix, Leaving about 1/2 and Inch from the Top
Fill 1/2 inch Space with Granola
Insert Popsicle Stick
Freeze Overnight (or at least 4 hours)
