Have you heard that blueberries are good for your health? Although they are produced in Guatemala and can be found in markets and supermarkets, most people eat them occasionally and prefer other types of red fruits such as blackberries and strawberries, failing to obtain all the benefits that these red or dark blue berries offer.
Numerous studies have called blueberries a “superfruit,” highlighting their benefits and the importance of including them in our diet. Learn ten facts and start using blueberries in your recipes:
- According to nutritionist Zucely Pérez, blueberries are an excellent source of antioxidants. She also mentions that they have anti-inflammatory and anti-hemorrhagic properties.
- These berries are also known for containing flavonoids that boost memory and improve learning and other cognitive functions. Another benefit they bring to the brain is that they help reduce the risk of developing Parkinson’s or Alzheimer’s.
- They reduce blood pressure.
- They postpone the effects of aging.
- They reduce high cholesterol and blood sugar levels.
- They improve vision.
- They prevent constipation.
- They reduce abdominal fat.
- The heart is another organ that can benefit from eating blueberries. Researchers at the University of Maine have shown that regular consumption of blueberries can help prevent cardiovascular disease and diabetes.
- Perez says that consuming 4 tablespoons of cranberries a day is enough to enjoy the well-being they can provide to your health. The alternative of drinking their juice (a small glass a day) is also an excellent idea. This substance helps prevent urinary infections, inflammation in the bladder, and problems in the prostate, urethra, and kidneys.
In addition to the fact that, as mentioned above, you can drink juice, there are also many ways to combine it with other foods to make a delicious breakfast, drink, or snack. Here we share three quick recipes that do not require long processes such as baking.
Blueberry ice cream with yogurt
Ingredients
- 2 cups blueberries
- 2 tablespoons of honey
- 2 cups Greek yogurt
Preparation
This recipe can be made in a matter of minutes. All you have to do is mix all the ingredients in a blender and then pour the mixture into an ice cream mold. Leave the preparation in the refrigerator and wait for its consistency to become solid before you can enjoy it.
Blueberry and pineapple smoothie
Ingredients
- Half a cup of blueberries
- Half a cup of pineapple chunks
- Half a cup of water
To obtain a refreshing smoothie, all you have to do is mix all the ingredients in a blender. If you need to sweeten it, add a little honey and add ice to taste.
This smoothie will not only quench your thirst but will also provide you with energy in the mornings, in addition to being a diuretic.
Yogurt and blueberry cake cups (serves 4)
Ingredients
- 100 g of oatmeal cookies
- 40 g light butter
- Salt
- 250 g light Greek yogurt
- 1 teaspoon vanilla
- 30 g brown sugar
- 4 teaspoons cranberry jelly
- 100 g fresh blueberries
Preparation
This simple recipe starts with the preparation of the dessert base. To do this, heat the butter over low heat and when it melts completely, add the crushed cookies. Add a pinch of salt and stir well until you have a homogeneous dough. Then pour the mixture into small glasses.
Continue mixing the yogurt with the sugar and vanilla in a blender. When the ingredients are well combined, put the mixture in a pastry bag and place it in the refrigerator for 30 minutes.
Meanwhile, in a small pot add the jam, a tablespoon of water, and the previously washed blueberries and cook for two minutes. Remove from heat and let cool.
Once the ingredients have cooled, it’s time to serve. Add a layer of yogurt cream and then a few spoonfuls of the jam and blueberry mixture and repeat the layers until the glasses are full. Leave the glasses in the refrigerator until ready to serve.