This low GI fruit is a fabulous versatile snack that can help you slow ageing and prevent disease due to it’s high antioxidant status. Even though they are seasonal berries are available from the freezer section of the supermarket. Although freezing destroys vitamin C, a powerful antioxidant, blueberries contain an antioxidant called anthocyanins who’s value increases wtih freezing.
A number of studies demonstrated that on average just one additional serve of fruit per day reduced CVD risk by 7%. And ½ cup of blueberries equal one serve. They are also high in fibre, vitamin C & K, all nutrients that help protect the heart.
As they are low in calories feel free to snack on them straight from the punnet and help yourself to multiple serves if you wish.
Add them to yoghurt, smoothies, and desserts, sprinkle them onto your cereal or even add to salads and Kids love them as a frozen snack. They are also great in baking. Here’s a delicious wholesome muffin recipe that will keep you going for hours.
Blueberry Oatmeal Muffins
The fibre & antioxidants in these muffins will help manage your cholesterol. They are easy to make, tasty and will keep you satisfied for hours.
Make approximately 18 muffins.
21/2 cups of wholemeal plain flour
1 cup brown smart sugar (half the calories of normal sugar)
1 tbspn baking powder
1 tspn cinnamon
¼ cup rice bran
½ cup wholegrain rolled oats
pinch of salt
450ml of low fat milk
2 lightly beaten eggs
175ml of macadamia oil
11/2 cups of frozen blueberries
Preheat the oven to 175oC
Lightly oil a non-stick muffin pans
Combine all the dry ingredients in a large bowl.
Beat together well the milk eggs and oil with an electric mixer or a whisk
Add to the dry ingredients and mix together well with a wooden spoon
Finally add the blueberries straight from the freezer and stir through the mixture.
Spoon into the muffin trays and bake for approximately 20mins
Take tray out of the oven and allow to cool for 5 mins
Remove muffins from tray and allow to finish cooling on a rack.
Store in an airtight container for three days or freeze for up to 3 months.