It’s All About the Blue(berry)

blueberriesI’ve posted about the benefits of eating foods that help reduce inflammation before, but I think I need to talk some more about it…why?  Well, if you are carrying around some extra bloat or weight (especially in your mid section), then it very well could be inflammation.

Inflammation isn’t always a bad thing, it’s there to help your immune system go to work on your body when you’ve had an injury (think sprained ankle).  But it can also be a result of what you eat.  Wait, what?  Yep…what you eat can be contributing to inflammation in your body, especially belly fat.  If you have a diet of high amounts of sugar (or fake sugar), processed foods, and trans fats, you might feel fatigue and joint pain.  But, changing what you eat can not only help you lose weight, but reduce inflammation.

So, why is the title of the blog about blueberries?  If you haven’t guessed, blueberries are one of the best foods to add to your diet to help with inflammation.  They are of the highest quality of antioxidants and have a special flavonoid to combat inflammation.  (And they are quite delicious).  Of course just adding these blue spheres of deliciousness to your diet will not guarantee weight loss or reduction of inflammation, but if you combine it with a diet of whole foods rich in veggies and fruits and good fats, you will be well on your way to more energy, less pain, and possibly weight loss.

Because I am a big fan of blueberries, I thought I would share some recipes that might help you incorporate this important food into your diet.


Blueberry Oatmeal Muffins

Blueberry-Oatmeal-Muffins

Ingredients

  • Nonstick cooking spray optional

  • 1 cup reduced fat (2%) plain Greek yogurt

  • 3 Tbsp. . raw honey

  • 2 large very ripe bananas cut into chunks

  • 2 large eggs

  • ½ tsp. pure vanilla extract

  • 2 cups old-fashioned rolled oats

  • 1½ tsp. baking powder

  • ½ tsp. baking soda

  • ½ tsp. sea salt or Himalayan salt

  • 2 cups fresh or frozen blueberries

  • ⅔ cup chopped raw walnuts

Instructions

  1. Preheat oven to 350° F.

  2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.

  3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.

  4. Gently fold in blueberries and walnuts.

  5. Evenly divide batter among prepared muffin cups.

  6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.

  7. Transfer muffins to rack; cool.

Blueberry Buckle

IngredientsBlueberry-Buckle-Granola_lpzrng

¼ cup pure maple syrup
2 Tbsp. + 2 tsp. extra virgin organic coconut oil melted
1 tsp. pure vanilla extract
2 cups dry old-fashioned rolled oats
2 cups fresh blueberries
½ cup slivered raw almonds
1 tsp. ground cinnamon
1 tsp. sea salt (or Himalayan salt)
Instructions
Preheat oven to 350° F.
Line baking sheet with parchment paper. Set aside.
Combine maple syrup, oil, and extract in a small bowl; whisk to blend. Set aside.
Combine oats, blueberries, almonds, cinnamon, and salt in a large bowl; toss gently to blend.
Add syrup mixture; toss to evenly coat oat mixture. Place on prepared baking sheet.
Bake for 20 minutes, stirring twice during baking.
Cool granola completely, stir, and break into pieces (if needed).

Red, White, and Blueberry Parfait

IngredientsRed_-White_-and-Blueberry-Parfait
1 cup reduced-fat (2%) plain Greek yogurt
¼ cup fresh strawberry slices
¼ cup fresh blueberries
½ tsp . raw honey
Instructions
Place ⅓ yogurt in a tall glass. Top with ⅓ strawberries and ⅓ blueberries. Repeat layers twice. Drizzle with honey.

Overnight Oats with Blueberriesovernight oats with blueberries

Ingredients
½ cup dry old fashioned rolled oats
1 scoop Vanilla Shakeology
⅔ cup water
½ tsp. pure vanilla extract
½ cup whole blueberries
Instructions
Combine oats and Shakeology in a medium bowl; mix well.
Add water and extract; mix well. Soak, covered, in the refrigerator overnight.
In the morning, top with peach; serve immediately.
This delicious breakfast can also be made in a one-pint Mason jar.

Blueberry Bread PuddingBlueberry-Bread-Pudding-Recipe

Ingredients
8 large eggs lightly beaten
2½ cups unsweetened almond milk
¼ cup pure maple syrup
1 tsp. pure vanilla extract
1 tsp. ground nutmeg
¼ tsp. sea salt (or Himalayan salt)
8 slices low-sodium sprouted whole grain bread cut into 1-inch cubes
4 cups fresh (or frozen) blueberries
Nonstick cooking spray
Hot water
Instructions
Combine eggs, almond milk, maple syrup, extract, nutmeg, and salt in a medium bowl; whisk to blend. Set aside.
Place bread and blueberries in a 13 x 19-inch baking dish that is lightly covered in spray.
Top with egg mixture; mix well to blend. Refrigerate, covered, for 30 minutes.
Preheat oven to 350° F.
Place baking dish in roasting pan. Add water to roasting pan to come an inch up the side of baking dish. (Baking dish will be sitting in water.) Tent aluminum foil over roasting pan so that foil does not touch bread pudding. Cut two slashes in foil to allow steam to escape. Bake for 35 minutes.
Remove foil. Bake an additional 35 to 45 minutes, or until bread pudding is puffy and custard is set.
Cut into eight pieces.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close