Food of the Week: Blueberries
Simple Blueberry Recipes
Antioxidant Overnight Oats
Ingredients
- ½ cup milk of your choice- ½ cup cooked quinoa
- 3 Tbsp chia seeds
- 1 tsp cinnamon
- 1 cup blueberries (fresh or frozen)
Directions
Mix all ingredients except blueberries in a 16oz mason jar or Tupperware. Place in the refrigerator overnight. When ready to eat, top with berries.
Tip: If using frozen berries, sprinkle with cinnamon and microwave for 60 seconds before putting them on top of your chilled overnight oats.
Blueberry Balsamic Dressing over Greens
Ingredients
- 1 1/2 cup fresh blueberries- 1/4 tsp dried thyme
- 1/8 tsp ground cinnamon
- 3 Tbsp balsamic vinegar
- 3 Tbsp lemon juice
- 1 Tbsp honey
- pinch of pink Himalayan sea salt
- 6 Tbsp olive oil
Directions
- Place all ingredients except for the olive oil in a small saucepan over medium heat for 10-15 minutes.
- Lightly press down on the blueberries as they cook to break them open.
- Remove from heat and allow to cool for a few minutes. Whisk in olive oil.
- Serve over a bed of greens with feta cheese and walnuts.
Blueberry Salsa
Ingredients
- 1 ½ cups fresh blueberries
- ½ cup finely diced canned pineapple (or feel free to use fresh)
- 1 jalapeno pepper, seeded, minced
- 2 Tbsp lime juice, divided (if using whole lime, add a shave of lime zest!)
- 1 Tbsp chopped, fresh cilantro
- 1/8 cup diced red onion
- Pink Himalayan Sea Salt to taste (optional)
Directions
- Combine blueberries, pineapple, jalapeño, lime juice, lime zest if using whole lime), cilantro and red onion. Season with salt as desired.
- Serve with tortilla chips or as a tropical topper on fish or chicken. Can also be served over a bed of greens for a tasty, fresh salad.
Blueberry-Chicken Wrap
Ingredients
- 2 Tbsp plain Greek yogurt
- 2 Tbsp mayonnaise
- ½ of one celery stalk, diced
- 3oz cooked chicken breast, diced
- ¼ cup fresh blueberries
- Touch of honey (optional)
- 10” tortilla
- 1 romaine lettuce leaf
Directions
- To make filling, in a medium bowl combine yogurt, mayonnaise, and celery until mixed well.
- Gently fold diced chicken and blueberries into yogurt mayonnaise mix. (Add optional honey now if desired.
- Warm tortilla in microwave for 15-30 seconds.
- Top tortilla with lettuce leaf.
- Portion chicken-blueberry salad on center of each lettuce leaf. Flatten mixture slightly. Roll up, and go.
Spartan Blueberry Banana Smoothie
Ingredients
- 1 banana, frozen- 1 cup blueberries, frozen
- 2 Tbsp hemp hearts
- ¾ cup plain greek yogurt
- 1 scoop Athletic Greens (optional nutrition boost, highly recommended)
- ½ to 1 cup water
Directions
Blend all ingredients for 30-60 seconds. Add more or less liquid to desired consistency. Pour into a glass and enjoy!
Taste of Spring Blueberry Matcha Latte
Ingredients
- 1 cup milk of your choice (almond, cashew, cow, etc)- ¼ cup frozen blueberries
- ¼ tsp matcha powder
- 1 tsp honey or maple syrup
- 1 scoop Athletic Greens (optional nutrition boost, highly recommended)
- 2-3 fresh mint leaves
Directions
Add all ingredients to a high-speed blender and blend until smooth and frothy. Pour over ice and enjoy.
Blueberries 101
A 2017 study conducted in the Journal of Food and Function found that blueberries have substantial potential as antioxidant, neuroprotective and anti-hyperglycemic agents. The deep blue color of blueberries is an indicator of their anthocyanins. This plant nutrient has been shown to improve cardiovascular health, contributing to less arterial stiffness overtime. This reduced stiffness of the artery walls assists with reduced blood pressure. One to two servings of berries per day (including strawberries, raspberries, and blackberries) will help towards reducing these risks.
What else will you get with a serving of blueberries?
A 1 cup serving of blueberries provides: Calories: 80 Fat: <1 gram (and all from unsaturated healthy fats) Carbohydrates: 21 grams Fiber: 3.5 grams Natural sugar: 15 grams Protein: 1 gram Potassium: 114mg Source of vitamin C, vitamin K, and manganese
Full Body Benefits of Blueberries: Brain, Heart, and Gut
Get to know the fruit that Mainers and Canadians know all too well. As the official fruit of Maine and Nova Scotia, it’s no wonder that a majority of our blueberries are grown in these regions.
According to the USDA, these antioxidant rich berries once used by Native Americans as both a fabric dye and as medicine, may reduce the risk of cardiovascular disease, improve memory, decrease depression, and improve digestive health.
Whether you buy fresh berries in the peak month of July or stock up on frozen berries in the winter, your body will benefit from the antioxidant and fiber rich nutrients that this deep blue fruit provides. It’s no wonder that the North American Highbush production has grown from 193 million pounds in 1995 to 735 million pounds in 2015.
Buying and Storing
Fresh: Size doesn’t matter, at least when it comes to the ripeness of blueberries. Judging the ripeness of blueberries comes down to their deep blue color, not the size, although they usually are sweeter the larger they get. Blueberries won’t ripen further once picked from the bush, so be sure to buy berries that are the right taste for your dish. Blueberries should be plump and firm and eaten within 10 days of bringing them home. Although it is important to rinse your produce, you won’t want to rinse your berries until you are just ready to use them. The water used in rinsing will cause the berries to deteriorate quickly, leaving you with a bowl of wrinkled blueberries in just a few short days.
Frozen: Blueberries found in the freezer section of your grocery store have been quick frozen, sealing in their nutrition. When choosing a bag, the berries should feel loose (not clumped together) so that you can take just the amount you need. Frozen berries are a great choice in smoothies, slaws, jams, and dressings.
Heart Health is one cup of Blueberries away
A 2017 study conducted in the Journal of Food and Function found that blueberries have substantial potential as antioxidant, neuroprotective and anti-hyperglycaemic agents. The deep blue color of blueberries is an indicator of their anthocyanins. This plant nutrient has been shown to improve cardiovascular health, contributing to less arterial stiffness overtime. This reduced stiffness of the artery walls assists with reduced blood pressure. One to two servings of berries per day (including strawberries, raspberries, and blackberries) will help towards reducing these risks. One else will you get with a serving of blueberries?
A 1 cup serving of blueberries provides:
- Calories: 80- Fat: <1 gram (and all from unsaturated healthy fats)
- Carbohydrates: 21 grams
- Fiber: 3.5 grams
- Natural sugar: 15 grams
- Protein: 1 gram
- Potassium: 114mg
- Source of vitamin C, vitamin K, and manganese
Fight Free Radicals and Metabolize Macros
If you’ve been following Spartan’s progressive training plans you’ve no doubt reached new levels of athletic performance, body composition, and an innate ability to go deep into the pain cave. Nice. Keep the momentum by making sure that your nutrition can meet the demand.
Oxidative stress from training is brought on by chemical reactions that produce free radicals. These free radicals cause chain reactions within the body that may damage cells. Blueberries contain powerful antioxidants that help neutralize the effects of free radicals, thereby reducing cell damage.
Blueberries also contain manganese which helps convert carbohydrates and protein into energy, making them the perfect fruit base to a Spartan smoothie.
Easy Blueberry Recipes
Blueberry Balsamic Dressing
Ingredients
- 1 1/2 cup fresh blueberries- 1/4 tsp dried thyme
- 1/8 tsp ground cinnamon
- 3 tbsp balsamic vinegar
- 3 tbsp lemon juice
- 1 tbsp honey
- pinch of pink Himalayan sea salt
- 6 tbsp. olive oil
Directions
- Place all ingredients except for the olive oil in a small sauce pan over medium heat for 10-15 minutes. Lightly press down on the blueberries as they cook to break them open.
- Remove from heat and allow to cool for a few minutes. Whisk in olive oil.
- Serve over a bed of greens with feta cheese and walnuts.
Taste of Spring Blueberry Matcha Latte
Ingredients
- 1 cup milk of your choice (almond, cashew, cow, etc)- ¼ cup frozen blueberries
- ¼ tsp matcha powder
- 1 tsp honey or maple syrup
- 2-3 fresh mint leaves
Directions
- Add all ingredients to a high speed blender and blend until smooth and frothy.
- Pour over ice and enjoy.
Blueberry-Chicken Wrap
Ingredients
- 2 tbsp plain greek yogurt- 2 tbsp mayonnaise
- ½ of one celery stalk, diced
- 3oz cooked chicken breast, diced
- ¼ cup fresh blueberries
- Touch of honey (optional)
- 10” tortilla
- 1 romaine lettuce leaf
Directions
- To make filling, in a medium bowl combine yogurt, mayonnaise, and celery until mixed well.
- Gently fold diced chicken and blueberries into yogurt mayonnaise mix. (Add optional honey now if desired.
- Warm tortilla in microwave for 15-30 seconds.
- Top tortilla with lettuce leaf.
- Portion chicken-blueberry salad on center of each lettuce leaf. Flatten mixture slightly. Roll up, and go.
Blueberry Salsa
Ingredients
- 1 ½ cups fresh blueberries
- ½ cup finely diced canned pineapple (or feel free to use fresh)
- 1 jalapeno pepper, seeded, minced
- 2 tbsp lime juice, divided (if using whole lime, add a shave of lime zest!)
- 1 tbsp chopped, fresh cilantro
- 1/8 cup diced red onion
- Pink Himalayan Sea Salt to taste (optional)
Directions
- Combine blueberries, pineapple, jalapeño, lime juice, lime zest if using whole lime), cilantro and red onion. Season with salt as desired.
- Serve with tortilla chips or as a tropical topper on fish or chicken. Can also be served over a bed of greens for a tasty, fresh salad.
Antioxidant Overnight Oats
Ingredients
- ½ cup milk of your choice
- ½ cup cooked quinoa
- 3 Tbsp Chia Seeds
- 1 tsp cinnamon
- 1 cup blueberries (fresh or frozen)
Directions
Mix all ingredients except blueberries in a 16oz mason jar or tupperware. Place in the refrigerator overnight. When ready to eat, top with berries.
Tip: If using frozen berries, sprinkle with cinnamon and microwave for 60 seconds before putting them on top of your chilled overnight oats.
Spartan Blueberry Banana Smoothie
Ingredients
- 1 banana, frozen
- 1 cup blueberries, frozen
- 2 tbsp hemp hearts
- ¾ cup plain greek yogurt
- ½ to 1 cup water
Directions
Blend all ingredients for 30-60 seconds. Add more or less liquid to desired consistency. Pour into a glass and enjoy!
Spartan Coco Berry Smoothie
Ingredients
- 1 cup blueberries, frozen
- 1 tbsp coconut oil
- 1 ½ coconut milk, unsweetened
- 2 tbsp hemp hearts or chia seeds
- Ice
- Pinch of pink Himalayan sea salt
Directions
Blend all ingredients for 30-60 seconds. Add more or less liquid to desired consistency. Pour into a glass and enjoy!
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