Foods You Should be Eating - Blueberries

Blueberries are one of the fruits highest in antioxidants.  High in vitamin C, B complex, vitamin E, vitamin A, copper, iron, zinc, and selenium - you can't get much more from such a tiny berry.  Blueberries are known as one of your super fruits with good reason.  With such a high amount of antioxidants they fight heart disease, lower cholesterol levels, cleanse the body of free radicals and toxins, fight cancer / tumors / disease in general, they boost your immune system, raise your metabolism, balance out your weight, cleanse your urinary tract / kidneys, strengthens your mind / memory, helps you sleep better, improves vision, reduces depression, aids in proper digestion... and the list goes on and on... blueberries are a benefit to almost every major organ in your body.  1/2 a cup a day will impart wonderful benefits. 


Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
more recommended reading: http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_


I could eat blueberries until I burst, but neither of my daughters are very keen on the fruit - so I mix them in with their smoothies.  During the hot summer months, a smoothie is usually our evening experiment.  Whatever fruit is in the refrigerator is brought out and blended together - I don't peel (other than citrus) and I don't worry about things that have a "skin" to them - like grapes and blueberries... the skin of your fruits and vegetables carry the most nutritional goodness - don't ever peel things that don't need to be peeled.  We use almond milk and / or frozen yogurt along with some frozen fruit or ice cubes.  Add a little basil to your smoothies to give it a different flavor... or fresh mint... you should be daily consuming some fresh herbs along with your fruits and vegetables.

Another favorite for me are blueberry scones... mmmm... here is a good recipe:

Ingredients

Blueberry Scones:
2 cups unbleached flour
1 tablespoon baking powder
1/2 teaspoon salt
2 tablespoons raw sugar / brown sugar
5 tablespoons unsalted butter, cold, cut in chunks
1 cup almond milk
1 cup fresh blueberries
1 teaspoon pure vanilla

Lemon Glaze:
1/2 cup freshly squeezed lemon juice
2 cups confectioners' sugar, sifted
1 lemon, zest finely grated
1 tablespoon unsalted butter

Directions

Preheat the oven to 400 degrees F.

Sift together the dry ingredients; the flour, baking powder, salt, and sugar. Using 2 forks or a pastry blender, cut in the butter to coat the pieces with the flour. The mixture should look like coarse crumbs. Make a well in the center and pour in the heavy cream. Fold everything together just to incorporate; do not overwork the dough. Fold the blueberries into the batter. Take care not to mash or bruise the blueberries because their strong color will bleed into the dough.

Press the dough out on a lightly floured surface into a rectangle about 12 by 3 by 1 1/4 inches. Cut the rectangle in 1/2 then cut the pieces in 1/2 again, giving you 4 (3-inch) squares. Cut the squares in 1/2 on a diagonal to give you the classic triangle shape. Place the scones on an ungreased cookie sheet and brush the tops with a little heavy cream. Bake for 15 to 20 minutes until beautiful and brown. Let the scones cool a bit before you apply the glaze.

Technically you should make this simple lemon glaze in a double boiler (i.e. over a pot of simmering water with a heatproof bowl set on top) but it's even simpler to zap it in the microwave. Mix the lemon juice and confectioners' sugar together in a microwave-safe bowl. Stir until the sugar dissolves. Add the lemon zest and butter. Nuke it for 30 seconds on high. Whisk the glaze to smooth out any lumps, then drizzle the glaze over the top of the scones. Let it set a minute before serving.

Enjoy!!  Blessings... E