Blueberries are a sweet little treat. They are chock full of vitamins and antioxidants as well as providing a healthy dose of fiber. In particular, blueberries are a good source of Vitamin C, Vitamin K, and Manganese. The phytonutrients that blueberries contain are linked with multiple health benefits, including cognitive health and anti-cancer benefits. Their rich blue color is something you want to add to your rainbow of fruits and vegetables.
Blueberries are tasty on their own but also make a great addition to many foods. Toss them into your yogurt, cereal, and even salads! When choosing fresh blueberries, choose firm, dark hued berries. Avoid soft, wrinkly berries or any berries with broken skin. Never wash berries unless you plan on eating them right away. Moisture and blueberries can lead to mushy berries so wash immediately prior to eating or using.
Here is a way to add a few extra berries into your day. Smoothies are a great way to start your day. They are quick, easy, and great to have when you are on the run. Add some ground flax seed or chia seeds for extra fiber and added Omega-3s, a healthy fatty acid. You can use either fresh or frozen blueberries in your smoothie. If you opt to use frozen, you can either thaw them out or use them while they are still frozen. Frozen berries can take your smoothie to a different level. The spinach adds additional fiber and iron but adds very little in terms of taste. Smoothies are a fun way to sneak some extra fruits and vegetables into your diet. The great thing about smoothies is you do not necessarily need a recipe. Use this as a basis but tailor it to your tastes! Substitute different berries for the blueberries, peaches, mango, or banana for the apple, kale or Swiss Chard for the spinach. Varying your fruits and vegetables helps to incorporate more vitamins, minerals, and antioxidants into your diet.
Blueberry Spinach Smoothie
1 cup blueberries
1 cup raw spinach
1 apple, chopped and cored
½ cup plain yogurt
Additional liquid as needed (juice, milk)
Place all ingredients in the blender and blend until smooth. Add desired liquid until the smoothie reaches your desired consistency.