Blueberries may be considered one of the healthiest superfoods. They contain numerous benefits, and you should add them to your diet every day. Besides baking blueberries, there are many unique ways to use them. If you are unsure how, here are six ways to incorporate blueberries into a healthy diet.
Add them to a smoothie.
Blueberries add vibrant color to any smoothie and pair well with most ingredients. Because of their mild flavor, it’s easy to incorporate them into a pre- or post-workout smoothie. Avoid adding sugar or thick high-fat creams. If you want to have the smoothie as a meal replacement, add a serving of protein.
- ½ cup of blueberries
- 1 cup of almond milk
- One scoop of protein
- A handful of spinach
- ½ of a banana
Incorporate them into Your Breakfast
Blueberries add a low-calorie, high fiber addition to your breakfast by using them as toppings for traditional breakfast items like yogurt and oatmeal. They can also add energy-boosting nutrients to help you start your day right. Here easy blueberry breakfast ideas:
- Add them to your pancakes
- Add them on top of your cereal
- Add them to muffins for additional fiber
Juice Them
You can juice blueberries to get all their beneficial nutrients in an easily digestible form. One cup of natural blueberry juice is about 100 calories and is under 25 carbohydrates. Although blueberry juice is sold in stores, it’s best to juice them on your own to avoid the added sugars. Here are some of the benefits of blueberry juice:
- Improves Digestion
- Weight loss assistance
- Eye health boost
Frozen
Blueberries are great, but have you ever had them frozen? The Journal of Biomedicine and Biotechnology says freezing blueberries does not affect nutritional value. Freeze them in ice cubes to add flavor to your water or drinks. You can easily fit two blueberries per cube. Another great way to enjoy frozen blueberries is to make your own ice cream. Blend them with mild Greek yogurt for a healthy “nice cream.”
Add Them to Your Salad
Blueberries are a great way to make a salad more enjoyable without compromising the flavor. Blueberries step up the nutritional value of the salad. Avoid heavy salad dressings and oils, add a light vinaigrette and let blueberries bring out the flavor.
Here is an easy blueberry salad for spring:
- 3 cups of spinach
- ½ cup of blueberries
- Two baby cucumbers
- One tablespoon of walnuts
- One tablespoon of balsamic vinegar
- One tablespoon of olive oil
- Two tablespoons of feta cheese
Toss ingredients together and enjoy!
Include Them in a Snack
Grab a handful for a low-calorie, high fiber boost. Make the snack more substantial by adding granola, pumpkin seeds, blueberries and Greek yogurt for a parfait-style snack. Here are more snack ideas using blueberries:
- Add them to a mini charcuterie with 1/2 cup of blueberries, two tablespoons of almonds, eight pieces of cheddar cheese cubes (about 300 calories).
- Make a compote with a handful of blueberries on the stove over medium heat for 5 minutes, and top them on toast for a pre-workout snack.
- Combine them with other fruits for a fruit cocktail. Try adding 1/2 cup of blueberries, 1/2 cup of pineapple chunks, 1 tangerine, and 1/2 cup of strawberries for a quick low-calorie snack.
