What’s Cookin? Sweet Tart Smoothie Recipe

July 6, 2011 at 12:27 pm Leave a comment

We recently shared Dr. Weil’s 6 great reasons to eat blueberries on SQ1’s facebook page and we got a huge response!

  1. Provide antioxidants. Anthocyanins, the pigments that make blueberries blue, are potent antioxidants: A half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
  2. Are a healthy, low-glycemic-index carbohydrate, an especially good choice for diabetics.
  3. Are a source of vitamin C, important for a supporting your immune system.
  4. Help meet your daily fiber needs with two grams per half-cup serving of blueberries.
  5. Have shown promise in addressing the untoward effects of aging: animal studies have demonstrated improved motor skills and a reversal of age-related short-term memory loss associated with consuming blueberries.
  6. May offer various other health benefits ranging from preventing cancer and defending against urinary tract infections to protecting the brain from stroke damage and reducing heart disease risks.

Our good friend, Jasmine Jafferali, the Chicago Family Health Examiner sent us over a yummy blueberry recipe and a great article on blueberries.  Check it out below!

Sweet Tart Smoothie
½ c of milk, ½ c water, ½ c of frozen blueberries, ½ c of frozen pineapple, 2 tsp of vanilla protein powder (I like Nutriobiotics Vanilla Rice Protein Powder); 1-2 tsp of flax oil. Blend and serve!
Family Health & Nutrition 101: How Blueberries benefit the entire family

Jasmine's daughter, Lilly, enjoying wild frozen blueberries

We cannot get through the month of July without recognizing the fruit of the month, the blueberry.  Blueberry season is from April to October, peaking in July.  Blueberries are an amazing fruit containing only 84 calories and 4 grams of fiber per cup, they are high in vitamin C, E and manganese and is healthy for the entire family.  Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.  Blueberries are packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, and certain cancers including colon and ovarian cancer.  Compounds in blueberries have found to reduce heart disease and Type 2 Diabetes.  Eating blueberries also improves cognitive function and gross motor skills in children.

Cannot get your family to eat just one?  Check out my Sweetart Smoothie which contains frozen blueberries and frozen pineapple.  This combination of fruit makes it taste just like a sweetart.  Another great way to get in some blueberries is to puree them and mix them in your pancake mix.  Replace the amount of water or milk required with the blueberries.  This is what we often do in our household.  The ideal afternoon snack?  Half cup of blueberries with one quarter cup of slivered almonds.  Or add some Greek style yogurt for a delicious quick breakfast.

Go to your local farmer’s market where fresh, local blueberries are plentiful.  When you purcahse them, eat what you will use, then freeze the rest so you may enjoy later in the year.  When freezing, cover cornstarch to prevent sticking.  Only a half cup per day provides one of your three servings of recommended fruit servings per day.  Enjoy!

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