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Nutrition By Mia

ABC News 4: National Blueberry Day

July 8, 2020

U.S. Highbush Blueberry Council

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.


U.S. Highbush Blueberry Council

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.

U.S. Highbush Blueberry Council

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.

U.S. Highbush Blueberry Council

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Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
Plant-based toast 6 ways for sweet + savory lovers Plant-based toast 6 ways for sweet + savory lovers 🍞✨I topped @littlenorthernbakehouse organic GF bread made with whole grains & seeds with different combinations of plant protein + produce. Which one do you want to try? Combos below 👇below.#toast6ways #plantbased #vegan #nutritionbymia

🍌PB Banana: 1 tbsp natural no added sugar PB topped with sliced bananas & low sugar granola
🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
Snack box 6 ways ✨Try these diff combos for when Snack box 6 ways ✨Try these diff combos for when you are craving ✔️sweet, 🥑savory, ✔️low carb, ✔️vegan & more. Which one do you want to try? 🥒🥕🫐🍓Breakdown below. #snackbox #snackbox6ways #nutritionbymia

🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.
Tune in TODAY to @8newsnow @lvnowtv for more healt Tune in TODAY to @8newsnow @lvnowtv for more healthy spring recipes 🌸🌷including plant-based meal & snack ideas & low sugar desserts ✨🍋🍊🥑#springcleaning #healthyspring #lasvegasnow #nuritionbymia
It’s snack o’clock with @SimpleMill’s NEW Or It’s snack o’clock with @SimpleMill’s NEW Organic Seed Flour Crackers from @Amazon ✨ made with sunflower, flax and pumpkin seeds which add ✔️fiber, ✔️plant-based iron & ✔️vitamin E important for brain & skin health. 🌻I topped these light & flaky crackers with sweet & savory whole food ingredient toppings like avocado, hummus, smoked salmon & olives. 🥑🍯🍌🧀🥓Which one do you want to try? Combo breakdown below 👇#PowerToTheSeed #SimpleMillsPartner #BeYourBrightest #sponsored #Nutritionbymia 

🍌Original Seed Flour Crackers, almond butter & banana
🫐Original Seed Flour Crackers, coconut yogurt, blueberries & honey
🍅Everything Seed Flour Crackers, fresh mozzarella, cherry tomatoes & fresh basil
🌿Everything Seed Flour Crackers, smoked salmon, red onion, almond milk cream cheese & fresh dill
🥑Garlic & Herb Seed Flour Crackers, avocado & bacon bits
🫒Garlic & Herb Seed Flour Crackers, hummus, kalamata olives & fresh parsley
Today on FOX Denver I share my healthy recipes & e Today on FOX Denver I share my healthy recipes & eating tips for spring 🍊🌸🌷including seasonal beverages, meals & snacks with staying power.✨Catch my tips on @fox31denver & nutritionbymia.com. #healthyspring #seasonaleats #nutritionbymia

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