• Lydia Cotter - Functional Medicine Practitioner

Bangin Blueberries


One of the top antioxidant, anti-inflammatory and low glycemic index (GI) foods, blueberries are a phytonutrient and resveratrol powerhouse that help protect our immunity, blood vessels and brain.

Just 1 cup of blueberries provide the following recommended daily dietary intake:

  • 32% vitamin K

  • 22% manganese

  • 19% vitamin C

  • 13% fiber

  • 9% copper

Stretch out their shelf life

Before storing remove any crushed or mouldy berries to prevent the rest from spoiling.

Don't wash berries until right before eating them. Washing blueberries removes the protective bloom that stops the skins from shrivelling and spoil.

Pop them in an air tight glass container and leave in the fridge where they will keep for up to 3 days.

If kept out at room temperature for more than a day, the berries will start to perish.

Yum yum in your tum

Add fresh blueberries into salads, smoothies, a power nut mix or eat as a snack on their own.

Blueberry quinoa crunch

This blueberry quinoa crunch is a great snack when you feel like a healthy treat. It is full of healthy protein and antioxidants too.

Ingredients

1 cup nuts and seeds ( I like almonds, hazelnut, pecans, pepitas and sunflower seeds)

1 cup quinoa

2 cups water

1/4 cup shredded coconut

pinch salt

1/4 cup honey or rice malt syrup

3 tablespoons organic butter or coconut oil, melted

1/2 teaspoon vanilla essence

1/2 teaspoon cinnamon

3 cups fresh blueberries

Directions

1. Preheat the oven to 180°C / 350ºF .

2. Add 2 cups water to pot and bring to a boil. Stir in the quinoa, then turn the heat down to low. Cover with a lid and simmer for about 15 minutes until all the liquid is absorbed.

3. Use a food processor or blender to roughly chop the nuts and seeds for 15 seconds.

4. Combine the honey/syrup, cinnamon, vanilla and butter in a large bowl, then in the quinoa, coconut, salt, nut and seeds.

5. Arrange the berries in a lined 20cm square baking dish and scatter the nutty quinoa mixture over the top.

6. Bake for 20 minutes until crunchy and golden.

Enjoy!


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