BLUEBERRIES FOR SUMMER
Why are blueberries special ?
These amazing tasting berries are small but highly nutritious. They have a good source of fiber (approximately 14% of daily fiber) and low in calories. Among all fruits and vegetables, blueberries have the highest antioxidant capacity. Blueberries contain flavonoids, anthocyanins and phytochemicals that possess antioxidant properties. They also contain Anthocyanins which play an important role in weight loss, diabetes and insulin sensitivity.
Regularly consuming the nutrients contained in blueberries may decrease the risk of cardiovascular disease, neurological conditions like Alzheimer’s disease, high blood cholesterol and cancer. They are also proven to combat insulin resistance that has been linked to obesity and diabetes – rats that dined on a diet of blueberries ended up with reduced liver mass and lost abdominal fat.
Blueberries in Ayurveda
Blueberries are Kashaya Rasa (Astringent taste) and this property can be used for wound healing and for reducing blood sugar levels. The Pitta pacifying property makes it ideal for summer. It provides cooling sensation to the body and is beneficial for eyes. The most common way of consuming blueberries is in their fresh, whole form. It can be consumed along with other fruits and vegetables as well.
Summer Recipes with Blueberry - find your favorite way to eat it
1) Blueberry yogurt
Blueberries and yogurt bring out the best in each other. The high fiber content of the berries (almost four grams per cup) bolsters the healthy bacteria found in yogurt and the probiotics, helping it survive the perilous journey through the digestive tract. Once in the gut, the probiotics help the body absorb the soluble fiber of the blueberries.
INGREDIENTS
3 1/2 cups blueberries
2/3 cup low-fat yogurt
2 1/2 TBS Honey
1 TBS lemon juice
Preparation :
Place all ingredients in a food processor and blend until smooth.
Optional toppings - Grated coconut, Pistachios, pumpkin seeds
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2) Blueberry Mint Smoothie
Ingredients-
2 cups blueberry
1 kiwi
3-4 large mint leaves
1 cup coconut water
Put all ingredients in a blender and mix it up. Add honey if required.
3) Blueberry Cucumber Salad
1 cucumber
2 cups (1 pint) fresh blueberries
2 tablespoons thinly sliced scallions
2 tablespoons olive oil
1 tablespoon lime juice
½ cup coarsely chopped cilantro or parsley leaves, loosely packed
¼ teaspoon salt
1⁄8 teaspoon black pepper
Preparation: Cut cucumber into thin slices.In a large bowl, toss cucumber, blueberries, scallions and cilantro. In a small bowl, whisk the olive oil, lime juice, cilantro, salt and pepper. Pour over the cucumber mixture and toss to combine.
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Blueberries are laden with high medicinal value and hence include them in your diet often.
