July is Blueberry Month, the perfect time to treat your body to this delicious super food! Adding whole, locally grown, organic plant foods is part of the healthy and active lifestyle we encourage at Pure Vibe.
Blueberries are a top-rated super food! What does that mean? Super foods are defined as those with multiple health benefits in every serving. Blueberries are a rich source of vitamins, minerals, fibre, and antioxidants proven to reduce risk of cancer, help lose weight, and improve skin!
“I’m a big fan of all berries, including blueberries,” says Dr. Andrew Weil, integrative medicine physician and best-selling author. “They’re delicious and pack a powerful antioxidant punch: a half cup of blueberries is equivalent to the antioxidant power of five servings of peas, carrots, apples, squash or broccoli. Anthocyanins, the pigments that make blueberries blue, are responsible for their antioxidant properties. Blueberries are also a good source of fibre – a half-cup serving gives you almost three grams.”
One cup of blueberries is only 85 calories and provides 5 grams of fibre, 1 gram of protein, as well as resveratrol, lutein, zeaxanthin, vitamins C and K, manganese, and gallic acid. Gallic acid may not be as well known, but has been researched in more than 6000 studies and found to have anti-viral and anti-fungal properties. Native to North America, and grown throughout BC, you can also proudly support our local farmers as you enjoy July’s celebrated fruit.
We’re all familiar with blueberries in fruity desserts and smoothies. Here are a couple recipes that showcase blueberries in a healthy and delicious manner without extra carbs or sugars.
Blueberry Vanilla Chia Pudding
1/2 c blueberries
2 tbsp chia seeds
1/2 tsp vanilla bean powder
Add all ingredients to a large glass jar and close tightly. Shake vigorously to mix well and chill for about an hour or until it thickens to your preference. Chill overnight for a ready-made breakfast pudding.
This fresh summer salsa is terrific as a dip or sauce over veggie burgers or grilled tofu!
1 c resh blueberries
1 small red onion, finely diced
½ red bell pepper, finely chopped
½ fresh chilli, finely chopped
3-4 fresh garlic cloves, diced
1 lime, juiced
1 tsp honey
1 tsp tamari
1 tbsp balsamic vinegar pinch himalayan or sea salt
Finely chop the onion, bell pepper and chilli. Coarsely chop half of the blueberries, and leave the rest whole. Combine and chill for at least an hour before serving.