Whether fresh, frozen or dehydrated, blueberries are loaded with nutrients and anthocyanin antioxidants that reduce inflammation and boost heart health and immunity.
“We eat as many as we can, right off the bush, like bears,” says Chris Fischer, author of The Beetlebung Farm Cookbook.
A cup has just 356 kilojoules and regular consumption has been linked to brain benefits.
1. Easy snack
Cool off post-run with a small bowl of frozen berries.
Fold in 1 tablespoon fresh or frozen berries per 60ml of pancake batter.
3. Mint topping
Toss fresh blueberries in a bowl with a sprinkling of sugar, whole mint leaves and a small splash of water. Freeze in a single layer on a baking sheet, for one to two hours. Remove from freezer and mash with a fork. Serve on top of yoghurt or granola.
Mix chopped red onion and chopped cilantro with sunflower or pumpkin seeds and whole fresh blueberries. Toss over fish tacos.
Purée one part coconut oil with three parts fresh or frozen blueberries until emulsified, then add a banana, frozen strawberries, water, cacao and plain yoghurt. Blend until smooth, adding more water as needed.
Read more: 9 mistakes you’re making every time you blend a smoothie
Toss dehydrated berries into a spinach and feta salad with cracked pepper and lemon vinaigrette.
Cook a handful of dehydrated berries in 1 tablespoon of balsamic vinegar for 5 to 8 minutes. Add water as necessary. Mince a shallot and add to sauce; remove from heat and serve over duck, venison or lamb.
8. Ice ‘cream’
Freeze peeled, sliced bananas overnight; blend in blender or food processor with fresh or frozen berries and a dash of sea salt.
Add frozen blueberries to your favourite biscuit recipe, working them into the dough right before you cut and place the biscuits in the oven. Serve with honey and butter.
Cook fresh blueberries in their own juices over medium heat for 5 minutes until liquid is slightly reduced. Taste for sweetness and add sugar if needed. Use to top baked goods, stirred into yoghurt or spread on toast.
This article was originally published on www.bicycling.co.za
Image credits: Mitch Mandel, iStock