Summer means fabulous weather and being outdoors. It is also a time where many of us eat lighter, enjoying a variety of fresh fruits and vegetables that are at the height of their ripeness this season. One of my favorite fruits to enjoy in the summer months is blueberries. They are rich in fiber, antioxidants, flavonoids, phytonutrients, and vitamins K and C. In fact, according to the United States Department of Agriculture, “We each eat about three times more fresh blueberries today than we did 10 years ago."
Studies have also shown that blueberries can actually help to boost memory. The study, touting the benefits of this tiny blue fruit, was recently published in the Journal of Nutrition. According to an article in this week’s Huffington Post inclusive of that study, “Researchers at the University of Cincinnati Academic Health Center achieved very interesting results when they studied the connection between blueberries and memory. Their study on older adults with early memory decline found that memory function was boosted by drinking the juice of wild blueberries for 12 weeks.”
The article, written by Leo Galland, M.D., also quoted the University of Cincinnati researchers stating, “To our knowledge, this is the first human trial assessing the potential benefit of blueberry supplementation on neurocognitive function in older adults with increased risk for dementia."
Here are some of my favorite ways to enjoy blueberries from my Fitness Answer Meal Plan:
BLUEBERRY PANCAKES
• 1 1/2 scoops of whey protein
• ½ tsp. stevia powder
• 2 eggs, beaten
• 1/2 cup of regular instant oatmeal
• ¼ cup of blueberries
Combine all ingredients in bowl and mix to a batter consistency. Spoon onto hot, lightly greased griddle or skillet. Serve with natural honey or agave instead of syrup. Makes 3-4 small pancakes/1 serving
BLUEBERRY GRANOLA PARFAIT
½ cup of fresh blueberries
1 cup of light vanilla or Greek yogurt
1 scoop of vanilla whey protein
¼ cup of low-carb granola
Mix yogurt with whey protein. Layer the berries, yogurt and granola in a dessert glass
NUTTY BERRY SMOOTHIE
Mix 1 cup of your choice of milk (almond, rice, skim, hemp or soy), 1 scoop of vanilla whey protein powder, and ½ cup each of blueberries and strawberries. Add 1 tbsp. of flaxseed meal and ice. Blend in blender until smooth.
BLUEBERRY SHERBET
* ½ cup of frozen blueberries
* 1/2 cup of milk of your choice (almond, rice, skim, hemp or soy) or milk substitute
* 1 scoop of vanilla whey protein powder
* 2 scoops of light whip topping
* 1 packet of stevia powder
Combine all ingredients in blender or food processor. Transfer to a container and freeze for at least 2 hours.
Online References:
http://www.ars.usda.gov/is/AR/2011/may11/fruit0511.htm?pf=1
http://www.huffingtonpost.com/leo-galland-md/blueberries-health-benefits_b_869196.html
Reviewed June 16, 2011
Edited by Alison Stanton
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ with her fiance, where she runs her personal training business, Fitness Answer, LLC.