Few medicinal plants/superfoods are packed with more health benefits than blueberries.
Empirical research gives a big thumbs-up to the antioxidant prowess of blueberries. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.
One group of flavonoids in particular – anthocyanins – is thought to be responsible for much of these berries’ beneficial health effects.
Studies indicate that a bowl of blueberries can help in boosting immunity as well as reduce the risk of diabetes, obesity and heart disease.
Just consuming a small portion of blueberries daily can help strengthen our metabolisms and prevent what’s known as metabolic syndrome – the medical term for a combination of diabetes, high blood pressure (hypertension) and obesity, all of which puts you at greater risk of getting coronary heart disease, stroke and other conditions that affect the blood vessels.
The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue. Research shows that the darker the berry the greater the health benefits. So, not only can blueberries lower your risk of heart disease (and likely cancer) they are also anti-inflammatory – inflammation is a key driver of most chronic diseases.
Blueberries are also among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains 4 grams of fiber, 24% of the recommended dietary intake (RDI) of vitamin C, 36% RDI of vitamin K and 25% RDI of manganese.
Here’s a fun recipe that combines the health benefits of blueberries with a family favorite – muffins. It’s a simple but perfect recipe for the best healthy blueberry muffins, made with oatmeal, whole wheat flour and cinnamon. Moist, fluffy and loaded with blueberries!
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PREP: 10 mins
COOK: 20 mins
TOTAL: 30 mins
SERVINGS: 12 muffins
Ingredients
- 1 1/2 cups white whole wheat flour plus 1 tablespoon, divided
- 3/4 cup old-fashioned rolled oats
- 1/2 cup lightly packed light brown sugar
- 1 tablespoon baking powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon kosher salt
- 1 cup nonfat milk plus 2 tablespoons
- 1/4 cup unsalted butter melted and cooled
- 2 large eggs at room temperature
- 2 teaspoons pure vanilla extract
- 1 cup blueberries fresh or frozen – do not thaw if frozen
Instructions
- Place a rack in the center of your oven and preheat to 400 degrees F. Lightly coat a standard muffin tin with nonstick spray or line with paper liners, then coat the liners with nonstick spray. Set aside.
- In a large mixing bowl, stir together 1 1/2 cups white whole wheat flour, rolled oats, brown sugar, baking powder, cinnamon and salt. In a separate bowl, whisk together the milk, butter, eggs and vanilla. Make a well in the center of the dry ingredients, add the wet ingredients to the well, then carefully stir with a wooden spoon, just until blended.
- Gently toss the blueberries with the remaining 1 tablespoon flour, then fold them into the batter, discarding any excess flour that doesn’t stick to the blueberries. (This will prevent the blueberries from sinking to the bottom of the muffins.)
- Divide the batter among the prepared muffin cups. Bake for 18 to 20 minutes, until golden brown and a toothpick inserted in the center comes out clean. Remove from oven, and let cool in the pan for 10 minutes, then transfer to a rack to cool completely.
Nutrition
SERVING: 1 muffin CALORIES: 165kcal CARBOHYDRATES: 26g PROTEIN: 4g FAT: 5g SATURATED FAT: 3g CHOLESTEROL: 38mg POTASSIUM: 199mg FIBER: 2g SUGAR: 11g VITAMIN A: 206IU VITAMIN C: 1mg CALCIUM: 94mg IRON: 1mg
(Source: Erin Clarke wellplated.com)