Blueberries great health benefits and recipe ideas

July 29, 9:58 AMSeattle Women's Health ExaminerKellie Fielding

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 Blueberries are packed with antioxidants and health benenfits

Blueberries offer great health benefits and there are several ways to incorporate them into your every day recipes. Did you know that the wild blueberry is the official fruit of Maine? This state is the largest producer of all low-bush blueberries in North America.

1 cup of blueberries has approximately 84 calories per serving and provides almost a third of your RDA of vitamin C. This fruit is also a good source of dietary fiber, vitamin K, and Manganese.

According to researchers at the US Department of Agriculture Human Nutrition Center, “blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products of metabolism called "free radicals" that can lead to cancer and other age related diseases. Anthocyanin -- the pigment that makes the blueberries blue -- is thought to be responsible for this major health benefit.”

Here are a few simple ideas and recipe tips to help incorporate blueberries into your daily diet.

Blueberry Pancakes: A great way to incorporate blueberries into your diet is to add them to pancakes. Simply add ½ cup of blueberries for every two servings of pancakes. After mixing up the batter, fold in the blueberries and cook. Cut down on sugar by adding a few berries to the top instead of sugary syrup.

Blueberry Smoothie: For this recipe, you’ll need 6 oz. blueberries (fresh or frozen) and 6 oz of low-fat vanilla or blueberry yogurt. Blend ingredients in a blender with ½ cup ice and enjoy. (Makes two servings)

Grilled Vegetable Salad with Blueberries: In a sauté pan, cook 1 bunch each of broccoli florets, asparagus (cut into pieces), and 1 cup of mushrooms for a few minutes. Place a bed of spinach or spring mix on each plate. Add the vegetables to the top of the greens. Top each salad with sliced avocado, blueberries, and crumbled feta cheese. Lightly dress the salad with a fat-free balsamic vinaigrette.

Every Wednesday will be a new article in my “Fruits and Vegetable” series. Each week will feature a different fruit or vegetable. It will discuss the health benefits and offer simple tips and recipe ideas to help you achieve your healthy living goals.