Top 5 Best Blueberry Combinations to Incorporate in Your Diet

Fresh blueberries are a treat during the hot summer months. This popular fruit is sweet, delicious, and loaded with powerful antioxidants that can be paired with different foods to enhance flavor. A group of antioxidant compounds, anthocyanins, is responsible for the blue color and contributes to various health benefits, like reducing blood pressure and protecting our cells from free radical damage.

Blueberries are Low in Calories and Carbs

Blueberries are low in calories, fat, cholesterol free, sodium free and a good source of dietary fiber, Vitamin C, Vitamin K, and manganese. Dietary fiber may lower the risk of cardiovascular disease and add bulk to your meals, helping you feel full faster.

One cup of fresh blueberries contains 80 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21 grams of carbohydrate, and 3.6 grams of dietary fiber (14% of daily requirements).

Blueberries are a versatile fruit that blends well with cuisines and flavors.

5 Top Blueberry Combinations

Add to oatmeal

1.  Naturally sweeten your oatmeal, plain Greek yogurt, and high fiber cereal with fresh blueberries.

Add to Salads

2.  Salads are quick, easy, and a summertime favorite. Sprinkle a handful of blueberries on top of fresh spinach or mixed greens, cucumbers, scallions, parsley, feta cheese, and walnuts for a burst of flavor.

Add to a Smoothie

3. Grab a handful of fresh or frozen blueberries and add half a banana, plain Greek yogurt, low-fat milk, or a plant-based milk substitute for a refreshing breakfast smoothie.

Parfait for Dessert

4. Seeking a nutritious dessert? Look no further than a fruit parfait. Layer blueberries, strawberries, pineapple, vanilla Greek yogurt, and top with crushed raw almonds or other unsalted nuts.

Fruit Kabobs

5. Fruit kabobs are a fun summer treat. Stack fresh blueberries, strawberries, kiwi, and melons on a skewer and enjoy with or without vanilla Greek yogurt as a dip.

Fortunately, blueberries are available in different forms: fresh, frozen, freeze-dried, and in jellies, syrups, and jams. Be certain to check the nutrition facts label of frozen and dried blueberries for added sugars. When purchasing jellies or jams, go for all-natural fruit spreads without the added sweeteners.

How to Store Fresh Blueberries

Store unwashed blueberries in the refrigerator in a container with a lid for up to 1 week. To freeze, rinse fresh blueberries, dry on a paper towel, and store in a container with a lid in the freezer for up to 9 months.

Blueberries Peak in the Summer

Blueberries are a wonderful and nutrient-rich fruit that can add flavor to a variety of foods or be eaten as a simple snack. Take advantage of peak blueberry season in the United States in June and July. I always try to stock up on blueberries in the summer and freeze them to enjoy this succulent and sweet fruit all year round.

Nutritionally Yours,

Jerlyn