It’s National blueberry day, and all month is National Blueberry Month! I’ve partnered with the U.S. Highbush Blueberry Council to share the incredible benefits of and unique ways to enjoy blueberries besides snacking by the handful.
Fresh and frozen blueberries have beneficial vitamins and minerals, including vitamin C and fiber
1 cup of fresh or frozen blueberries provide 80 calories and Vitamin C, which supports immune health, and a good source fiber, that helps us feel full. Blueberries also contain a category of phytonutrients called polyphenols including anthocyanins, which are compounds that give blueberries their blue color. According to the Dietary Guidelines for Americans, vegetables and fruits, like blueberries, are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers. And beyond heart health, research continues to investigate how blueberries’ potential beneficial ties to brain, gut health and more.
Blueberry and Watermelon Salad with Marinated Feta
Blueberries are a simple solution to help meet your recommended amount of fruits per day. This refreshing salad is perfect for summer – made with juicy blueberries, watermelon and tangy marinated feta. Simply toss together a 1/3 cup each of feta and thinly sliced red onion, 2 tbsp of oil, lemon juice and zest and a pinch of hot pepper flakes. Let that sit for 10 minutes. While that is marinating, toss together your cubed watermelon, blueberries, cucumber and basil, transfer to a platter and top with your feta mixture. Get the full recipe here.
Blueberry Kombucha Sangria
Next we have fresh and fruity blueberry sangria made with Kombucha which is a fermented beverage that contains probiotics. Start by adding 1 bottle of Pinot Grigio to a pitcher. You can also skip the wine and instead use white grape juice to keep it a mocktail. Next, add 1 1/2 cups of frozen blueberries, which are convenient, cost-effective, and a huge time saver since you can buy them well in advance of using them. Then add 1 sliced lemon. Stir to combine and refrigerate for at least two hours.Pour over ice and top with two tablespoons of kombucha. Get the recipe here.
Loaded Brie Burger with Blueberry Ketchup
Finally, we have loaded brie lettuce wrap burgers with a blueberry ketchup which helps bring out the cheese’s rich and creamy flavor. Blueberries are super versatile and pair well with sweet and savory dishes. In a small saucepan, add your 1 cup of fresh or frozen blueberries, 1/4 cup minced onion, 1/4 cup sugar, 2 tbsp apple cider vinegar and a couple pinches of allspice. Whisk together over medium heat until thickened to a syrupy consistency and serve with your turkey burger patties. Get the recipe here.
Hope you learned a little bit more about blueberries and how to enjoy them! For all these recipes and to learn more about the benefits of blueberries, visit blueberrycouncil.org.