Yesterday my husband and I were enjoying a healthy lunch at Whole Foods and noticed that the organic blueberries were going to go on sale for just $1.99 pint on Friday, June 17th. That was certainly a confirmation to me that summer had arrived. I immediately made a mental note to come back on Friday and purchase some of these as I love putting them in my morning shake. I put them in the freezer so I always have a bounty of antioxidants to add to our healthy breakfast.
In the book Gary Null’s Power Foods, he describes blueberries as powerful phytonutrients which include anthocyanidins which neutralize free radical damage that affects the collagen matrix of cells and tissues. Only 80 calories per cup, they provide 31% of the RDV of vitamin C,20% of the RDV of manganese, nearly 4 grams of dietary fiber, and over 7% of the RDV for vitamin E!
Anthocyanidins are the blue-red pigments found in blueberries and are credited with enhancing the effects of vitamin C, enhancing the health of all body tissues, protecting the cardiovascular system, protecting the brain from oxidative stress, and improving brain function by crossing the blood-brain barrier to localize in the brain regions controlling spatial learning and memory.
Another powerful antioxidant included is pterostilebene, credited with being a heart-disease-fighting and cancer-fighting phytonutrient. Apparently new studies have even attributed this antioxidant to help in lowering cholesterol. Elligic acid, another antioxidant present in blueberries, helps to block the metabolic pathways that lead to cancer.
A supplement which comes in capsule form, ( just 2 capsules which can be opened and added to water) providing over 300 mg of flavonoids, from blueberry, elderberry, green tea, and grapeseed, among others is something Ray and I have added to our diet at times when we are traveling or not able to have organic choices on hand.
One of Whole Foods Recipes using blueberries sounds particularly delicious. I have included it here:
LEMON CREAM WITH BLUEBERRIES
- 2 Tbsp. grated lemon zest, divided
- 3 Tbsp. fresh lemon juice
- 8 pitted dates, coarsely chopped
- 1 teaspoon pure vanilla extract
- 1/8 teaspoon ground cardamom
- 1 (12 oz) package silken tofu, drained
- 2 cups fresh blueberries
Combine 1 tbsp. lemon zest, lemon juice, dates, vanilla, cardamom, and tofu in blender. Puree ingredients until smooth. Divide lemon cream evenly among 4 bowls and garnish with blueberries and reserved lemon zest. Serve immediately or chill until ready to serve. YUM!
What’s your favorite blueberry dish?