11 September, 2020

Fun Ways of Enjoying Nutritious Washington Blueberries

Hi! Any fans of blueberries here?

Imagine the icy cold, juicy and naturally sweet blueberries bursting in the mouth... Can you resist the goodness? I personally am a fan of blueberries because it is a superfood that is perfect for breakfast, snack or anytime of the day! 

Of course, I only choose Washington blueberries which is known for its premium quality. Do you know that Washington is the largest blueberry producing state in the U.S. because of the ideal growing conditions?

Frozen Blueberries vs Fresh Blueberries

While Washington fresh blueberries are only in season during summer months, Washington frozen blueberries are available year-round which makes it convenient and accessible to use. You can store up in your fridge and thaw them when you feel like eating/snacking/serving in dishes anytime.

Don't belittle this mighty blueberry. When the blueberries are eaten within 3 months of freezing, you can get an extra boost of powerful antioxidants because anthocyanins, the antioxidant compounds in the skin of the berry is easier to absorb by our body when frozen. 

Benefits of Washington Blueberries
Here are some nutrition and health insights of Washington Blueberries by the dietitian, Ms Indra Balaratnam: 

 One cupful of Washington blueberries yields a low 80 calories.
 Low in fat and sodium.
 Rich in phytonutrients called polyphenols.
  Perfect choice to get your blue purple colour of fruits and veggies in your diet.
 Good source of Vitamin C for growth and development of tissues and promotes wound healing.
 High in manganese that helps the body process cholesterol and nutrients such as carbohydrates and protein. 
 Good source of dietary fiber, with 1 cup of blueberries providing 3.6 grams of fiber. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. 

How to enjoy the nutritious Washington blueberries?

It is super easy and quick to enjoy Washington blueberries at any time of the day! Here are some ideas that you may consider:

 Have them fresh! Pop a handful of fresh Washington blueberries into the mouth and savour the goodness.
 Add Washington blueberries to your cereal, overnight oats, smoothies or salads
 Add them to quick breads such as muffins, pancakes, breads
 Spice up your homemade burger patties and meatballs recipe
 Use Washington blueberries to make sauces for your lean meats, mashed potatoes, etc 
 Sprinkle a handful of Washington blueberries over chilled Greek or frozen yogurt for a delightful healthy dessert treat

Here are some of the healthy recipes shared by Indra Balaratnam, Consultant Dietitian: 

Serves: 1 person

½ cup frozen Washington blueberries
250 ml coconut water
1 small frozen banana or ½ large frozen banana

1. Place all the ingredients into a smoothie blender.
2. Blend till smooth.
3. Serve chilled.

Makes: 6 standard-size rectangular waffles

1 cup frozen Washington Blueberries
1 ½ cups atta flour (whole wheat flour)
3 teaspoons baking powder
½ teaspoon salt
340 ml low fat milk
2 eggs – beaten well
3 tbsp vegetable cooking oil
2 tbsp ground almonds

1. Put the beaten eggs, low fat milk and vegetable oil into a large bowl and mix well.
2. In another bowl, mix the flour (whole wheat flour), baking powder and salt.
3. Fold the flour mixture into the egg mixture until well combined into a smooth batter.
4. Mix in the ground almond.
5. Gently stir in 1 cup frozen blueberries. (Tip: Do not over stir the blueberries into the batter otherwise the blueberries will mash up)
6. Follow the heating instructions on your waffles maker.
7. Pour enough batter into the preheated waffle iron to cook till golden brown.

Anyway, I hope you find this article useful! Time to shop for some Washington blueberries (be it fresh, frozen, or dried) in your nearest supermarkets, especially the nutrient-packed Washington frozen blueberries which are easily available in Malaysia even when they are not in season.

Have fun enjoying the nutritious Washington blueberries in your most creative way!


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