Blueberries are not just so rich in flavour but are also rich with nutrients and minerals. It has an impressive nutritional profile including potassium, fibre, vitamin K, C, folate and calories. So here are a few benefits of including blueberries in your diet.
Blueberries are rich in antioxidants: If you are suggested to increase intake of anti oxidants, then blueberries is the way to go. Antioxidants present in blueberries help to alleviate the symptoms of inflammation and improve skin health. It protects one’s cells from damage as well.
Reduce the risk of cholesterol: According to Healthline, antioxidants present in blueberries help to prevent oxidative damage to bad cholesterol. That ultimately reduces the risk of heart disease. However, more studies are required to explain the same.
Have an anti-diabetic effect: Blueberries contain moderate levels of sugar in comparison to other fruits. According to a study done by PubMed, consuming blueberries or blueberries juice have a positive effect on insulin sensitivity and glucose sensitivity. Improved levels of insulins help to decrease the chances of diabetes.
Improve memory: According to PubMed, consuming blueberries regularly can help brain functioning and delay brain ageing.
Lower blood pressure: Blood pressure is one of the leading causes of heart disease. According to Healthline, consuming blueberries regularly can help to reduce high blood pressure.
Love for blueberries is never-ending, the best part is they can be frozen, baked, converted into sauce, juice or smoothie. So here are some of the wonderful recipes you can prepare at home-
Blueberry muffin: You require the following ingredients to prepare a blueberry muffin.
½ cup unsalted butter
1 ¼ cup white sugar
½ teaspoon salt
2 eggs
2 cups all-purpose flour, divided
2 teaspoons baking powder
½ cup buttermilk
1 pint of fresh blueberries - rinsed, drained and patted dry
2 tablespoon white sugar.
Steps to prepare blueberry muffin:
- Preheat the oven to 375 degrees F (190 degrees C) with an oven utensil in it. Spray the top of a muffin pan with non-stick coating, and line with paper liners.
- Now take a bowl and add butter, 1/4 cups sugar and salt, keep mixing the batter until it becomes soft and light. Now beat one egg at one time.
- Mix 1 3/4 cup of the flour and baking powder in the batter. Beat the flour with buttermilk slowly to avoid any lump.
- Crush 1/4 of the blueberries and mix it in the batter.
- Mix the rest of the blueberries with the remaining 1/4 cup of the flour, and mix into the batter.
- Now cleanly scoop the mixture into muffin cups. Sprinkle the top with some sugar powder.
- Bake in a preheated oven for 30 minutes, till it becomes slightly golden brown.
Also read | A clove of garlic for richer health
Blueberry sauce: You require the following ingredients to prepare the blueberry sauce.
2 cups fresh or frozen blueberries
¼ cup water
1 cup orange juice
¾ cup white sugar
¼ cup cold water
3 tablespoons cornstarch
½ teaspoon almond extract
⅛ teaspoon ground cinnamon
Steps to prepare blueberry sauce:
- Take a medium-size saucepan over low flame and add blueberries in it with 1/4 cup of water. Mix it well
- Now add some orange juice and sugar according to your taste. Stir the mixture gently and boil it.
- Now take a bowl and mix the cornstarch and 1/4 cup of cold water in it.
- When the mixture is ready, add it slowly to the blueberries mixture without mashing the berries.
- Slow down the flame once the mixture is thick enough.
- Remove the sauce from the stove and add the almond extract and cinnamon.
- Enjoy it on pancakes or whatever feels great.
- If the sauce becomes thick you can add some water to it.
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