During the time of pandemic and being stuck at home for a long long time, our mental health will be greatly affected. But food always heals me. Taking care of myself by eating nutritional food helps to uplift my mood. As July is National Blueberry month, I can’t say no to blueberries as they beckon to be savored at the peak of perfection!
Oregon & Washington Blueberry
When it comes to quality Blueberries, look no further than the juicy harvest from the 2 top blueberry producing states in the U.S., Oregon and Washington! Oregon and Washington Blueberries are very sought-after worldwide thanks to their ideal growing conditions which produce the best quality fruits.
Blueberries are naturally sweet, tart and nutritious – making them a beloved superfood. Contrary to the size, blueberries have huge benefits and are known to be a heart-healthy superfood that’s so easy to include in your daily life. The highly versatile blueberries can be enjoyed as it is – a snack, or incorporated into various recipes including salads, baked items, desserts, and smoothies. Apart from being a convenient fruit to add nutrition into our meals, they are also great to visually enhance them!
Research findings show that blueberries contain one of the highest antioxidant levels of all common fruits and vegetables and other nutrients that aid our bodies to stay healthy and may help prevent age-related diseases. Antioxidants protect our bodies from free radicals, which are unstable molecules that can damage our cells and contribute to aging and diseases.
Here are various blueberries nutrition facts and health benefits as shared by certified dietitian, Georgen Thye.
One cup (148g) of blueberries contains:
- 14.4 milligrams of vitamin C, equivalent to 25% of your recommended daily intake of vitamin C.
Benefits of Vitamin C:
- Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping to prevent cellular damage
- Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy
- Vitamin C may help support the body’s immune system
- 3.6g fibre, equivalent to 14% of your daily fibre intake requirement.
Benefits of fibre:
- Dietary fibre has been shown to provide numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss
- 28 micromilligrams of vitamin K, equivalent to 36% of your recommended daily intake of vitamin K.
Benefits of Vitamin K:
- Adequate vitamin K intake improves calcium absorption and may reduce calcium loss. This lowers the risk of bone fracture.
Blueberries are certified as a heart-healthy food by the American Heart Association and contain natural compounds that help the brain stay strong.
Oregon & Washington Blueberry Oatmeal Muffins
Here’s a simple and easy Oatmeal Blueberry Muffins Recipe that you can follow to incorporate blueberry into your meal.
Oregon & Washington Blueberry Oatmeal Muffins
- Food processor
- 200 g Rolled oats
- 200 g Oregon & Washington blueberries
- 2 tbsp Honey
- ½ tsp Baking soda
- 1 tsp Baking powder
- ¼ tsp Salt
- 2 Egg
- 1 Banana big
- 1 tsp Vanilla essence
- 5 tbsp Olive oil
- Place the rolled oats in a food processor and blend until they form a fine flour, stopping and stirring occasionally200 g Rolled oats
- Add baking soda, baking powder and salt to the oat flour and then mix well½ tsp Baking soda, 1 tsp Baking powder, ¼ tsp Salt
- Mash the banana with a fork in a big mixing bowl1 Banana
- Add the eggs to the mashed banana, followed by olive oil, honey and vanilla essence2 tbsp Honey, 2 Egg, 5 tbsp Olive oil, 1 tsp Vanilla essence
- Stir until all the wet ingredients are well combined
- Pour the wet mixture into the dry ingredient bowl, and slowly stir until combined
- Stir in the blueberries into the batter. Reserved a few as topping.200 g Oregon & Washington blueberries
- Place muffin liners into muffin tins
- Scoop the batter with an ice-cream scoop and distribute evenly into all the muffin liners
- Place a few Oregon & Washington blueberries and sprinkle some rolled oats on top to garnish
- Bake in a preheated oven at 190°C for 20 minutes
- Test the doneness with a toothpick, When it's fully baked, there won't be any wet batter on it. Enjoy!
Hope you enjoyed this Oatmeal Blueberry Muffins Recipe! I have attempted to make my own version too, do you like it?
Below are more blueberry recipes you can try at home.Oregon Washington Blueberries Layered Cheesecake | Georgen Cooking Summer Oregon Washington Blueberries Popsicles | Georgen Cooking