How blueberries help to kill cancer cells
How to Eat More Blueberries
Blueberries are a sweet, nutrient filled treat. A diet rich in blueberries has plenty of health benefits. They are good for your bladder, promote improved digestion, and reduce inflammation, which is great for your heart. Blueberries may even protect against cancer, and could help prevent memory loss.You can eat more of this food by increasing your daily intake of it by pairing it with various meals and foods. You could also prepare blueberry based recipes, like no-bake blueberry snack bars or a blueberry smoothie.
Increasing Your Daily Blueberry Intake
Eat blueberries as a snack.Blueberries that have been washed, dried, and stored in the refrigerator can last for up to three weeks, but moisture will decrease their shelf life.When you're in the mood for a snack, grab a handful and enjoy. For larger snacks, fill a small bowl or a cup and snack on them over time.
- You should wash your blueberries in hot water for 30 seconds to kill any bacteria on them.
- Store your blueberries in well ventilated containers to prevent the buildup of moisture and to get the most out of your blueberries.
- Blueberries mix well with nuts and granola. For a quick and easy snack, fill a plastic baggie with blueberries, almonds, and granola.
Prepare meals with a side of blueberries.You might not think it, since they can be so sweet, but blueberries pair well with many kinds of meat or seafood. Try blueberries as a side to meat dishes like pork chops, turkey, or shrimp. Blueberries also go well with many kinds of greens. Try blueberries in salads, for example.
- Blueberries also make a convenient side for lunches. They're a highly portable food, and can easily be brought to work or school in a plastic baggie or plastic container.
- Whip up a blueberry relish for meat and seafood dishes by combining fresh blueberries with diced, pickled onion, and diced tomato.
- Create a blueberry flavored dressing for your salad by mixing together fresh blueberries with a little blue cheese in a vinaigrette.
- Throw together a blueberry loaded fruit salad by mixing together a bowlful of blueberries, cut, fresh watermelon, and peeled orange wedges.Serve this as a side to meals.
Add fresh or frozen blueberries to fruit drinks.Fruit flavors usually pair well with blueberries. You can add the refreshing taste of blueberry to your drink by plopping a few into a fresh glass of fruit juice, like lemonade, in the summer. Allow the blueberries to soak for about hour before drinking your drink.
- By allowing your blueberries to soak, your drink will get a dash of extra flavoring. What's more, you'll get to enjoy the juice soaked blueberries at the bottom of your glass.
- You can mix in other fresh or frozen berries, like strawberries and huckleberries for example, to create delicious flavor combinations.
- An adult version of this drink can be made by adding a shot of vodka to each glass of fruit juice filled with blueberries and/or other berries.
Make a healthy dessert with blueberries.The natural sweetness of blueberries makes it a great dessert item. You could make a more involved dessert, like a blueberry cobbler, but you could also satisfy sweet toothed individuals with some blueberries in vanilla yogurt.
- Another simple blueberry dessert you might try: frozen blueberries served with a dollop of whipped cream.
- If you have muffin tins, why not mix up some blueberry muffin batter and making this delicious blueberry treat for yourself and others?
Enjoy a serving of dried blueberries.In some cases, removing the moisture from a fruit or vegetable to dehydrate it can harm the food's nutritional value. Blueberries, however, retain their health bolstering antioxidant properties, even after being dried out. These will stay good for long period of time, making them an excellent hiking snack.
- Dehydrating most fruit has a tendency to concentrate its sugar content. This means that a half cup of fresh blueberries will have fewer calories than a half cup of dried ones.
- You may want to stick to one serving of dried blueberries per day to prevent yourself from eating too many calories.
Have blueberries with breakfast.Being a nutrient packed, light food, blueberries are excellent at breakfast. They are a popular option to mix in with cereal, oatmeal, pancakes, and yogurt. Making it a habit to have some blueberries every day with breakfast will surely increase the amount you eat.
- To create a rich topping for pancakes and waffles, crush up some fresh pineapple with some blueberries and a tablespoon of your favorite jam.
Have a healthy honeydew/blueberry treat.Take a whole honeydew melon and cut it into four to six equal sections. Using a spoon, scoop the seeds from the inside of the melon to create a small hollow section. Add blueberries to the hollowed out part, and then eat the melon and blueberries with a spoon.
- You might want to drizzle some lime juice over top your blueberries and melon. This flavor pairs quite well with this combination of fruit.
Making No-bake Blueberry Snack Bars
Collect your ingredients and materials.You may need to make a special trip to the grocery store to purchase some of what you'll need, but most of these items should be available at your local grocery. These bars are a healthy snack you can enjoy on the go, and this recipe should make 16 bars total. You'll need:
- Almond butter (1 cup)
- Almonds (whole, ¾ cup)
- Apple sauce (unsweetened, ¼ cup)
- Blueberries (dried, heaping ½ cup)
- Flaxseed (ground, 1/3 cup)
- Honey (1/3 cup OR maple syrup)
- Knife (for cutting into bars)
- Mixing bowl (large size)
- Pan (8" by 8" (20.3 by 20.3 cm) baking sheet)
- Parchment paper (or wax paper)
- Pepitas (1/3 cup)
- Pistachios (½ cup)
- Rolled oats (1½ cups)
- Spoon (for mixing)
- Sunflower seeds (¼ cup)
- Walnuts (1/3 cup)
Prepare your pan and work area.Clean and clear an area of your counter. Take your baking pan and use your parchment paper or wax paper to line it. The paper should overhang the edges of the pan a little bit. Then lay out your mixing bowl and ingredients on the counter as well.
- You may need to crease your paper to make it fit to the inner contours of your baking pan.
Combine your ingredients in your mixing bowl.Start by adding your rolled oats, almonds, dried blueberries, pistachios, ground flaxseed, walnuts, pepitas, and sunflower seeds to your mixing bowl. Use a spoon to mix all ingredients thoroughly. Then:
- Drizzle your honey or maple syrup and apple sauce to the mixture. Use your spoon to stir it well, until it is well mixed.
- Add your almond butter to the bowl last. Using your spoon again, mix the contents of your bowl until the almond butter is evenly distributed.
Transfer the batter to your pan.Take your bowl and position it above your parchment paper lined pan. Use your spoon or a spatula to push the batter from the bowl into the pan. Then, use a spoon, your hands, or a mini-roller to spread the batter evenly to even thickness in the pan.
Put your batter in the freezer.Take your pan and put it in the freezer for a full hour. The cold of your freezer will cause the batter to firm up and become solid. After an hour has passed, remove your bars from the freezer and return them to the counter.
- You may want to set a timer so you don't forget about your bars in the freezer. Leaving them in for too long could cause them to become so hard they are difficult to cut.
- Because this recipe uses natural ingredients, you may notice the bars are a little more crumbly than store bought brands. This is completely normal.
Cut your bars and store them in the freezer.First, clean your counter well or lay down a clean cutting board or cutting mat. Peel the batter you've spread in the pan from the parchment paper so that it is one, flat slab of batter. Lay the batter slab on your counter or cutting board/mat, then:
- Take your knife and use it to cut eight long bars from the batter slab. Cut these in half, and you'll have 16 blueberry snack bars total.
- Store your blueberry snack bars in a sealed airtight container in the freezer. The bars should last up to three weeks.
Fixing a Blueberry, Pineapple, & Oatmeal Smoothie
Gather your smoothie making supplies.This smoothie is a great option if you have children (or adults) in your life that aren't big on breakfast. This smoothie is packed with nutrients, is quite tasty, and can be whipped up relatively quickly. You'll need:
- Blueberries (fresh, 1 cup)
- Banana (x1)
- Pineapple (½ of a full fruit, chunked)
- Ice cubes (about 10)
- Milk (½ cup)
- Rolled oats (½ cup)
- Greek yogurt (vanilla recommended; ½ cup)
Add your ingredients to your blender.But make sure your blender is unplugged before you do so. Leaving your blender plugged in when adding ingredients puts you at risk for accidentally activating it, which could send food flying. After that, fasten the lid of the blender firmly in place and plug it back in.
- Always follow your blender's user directions. Improper usage of your blender could result in serious injury or harm.
Blend your smoothie and enjoy.Depending on your model and brand of blender, there may be many blending options available. From among these, find and press the "Blend" button for short intervals until the mixture is smooth throughout.
- Holding down the "Blend" button for extended periods could cause the motor of your blender to overheat. This can cause damage to the motor or electronics in the blender.
Save leftover smoothie for later in the fridge.Leftover smoothie can be kept in the fridge for about 12 hours to a day. Store extra smoothie in an airtight container, with as little air in the container with the smoothie as possible.
- Air causes the nutrients in your smoothie to break down more quickly. By limiting the amount of air in the container, you'll preserve the nutritional value of your smoothie better.
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