Blueberries can be found across the Americas and Europe and they are known to be rich in antioxidants. They are incredibly healthy and low in calories and due to these advantages, they can help you control the level of your blood sugar. They also help you maintain a healthy brain.
Blueberries are an excellent source of several vitamins, beneficial plant compounds, and antioxidants. They are small, round, purple or blue and they belong to the heather family. Highbush and lowbush blueberries are the two most common varieties.
Nutrition facts:
A 3.5-ounce (100-gram) serving of raw blueberries has:
- Calories: 57
- Water: 84%
- Protein: 0.7 grams
- Carbs: 14.5 grams
- Sugar: 10 grams
- Fiber: 2.4 grams
- Fat: 0.3 grams
Blueberries are low in calories and fat. They’re mainly made up of carbs and water but also contain a decent amount of fiber.
Blueberries are a good source of manganese and vitamins C and K1. They also provide small amounts of copper, as well as vitamins E and B6.
Due to their benefits and their lovely taste, we chose a blueberry recipe.
Blueberry Muffins
Ingredients:
- 100g unsalted butter softened, plus 1 tbsp, melted, for greasing
- 140g golden caster sugar
- 2 large eggs
- 140g natural yogurt
- 1 tsp vanilla extract
- 2 tbsp milk
- 250g plain flour
- 2 tsp baking powder
- 1 tsp bicarbonate of soda
- 125g pack blueberries (or use frozen)
Preparation:
- Heat oven to 200C/180C fan/gas 6 and line a 12-hole muffin tin with paper cases. Beat the butter and caster sugar together until pale and fluffy. Add the eggs and beat in for 1 min, then mix in the yogurt, vanilla extract and milk. Combine the flour, baking powder and bicarb in a bowl with 1/4 tsp fine salt, then tip this into the wet ingredients and stir in. Finally, fold in the blueberries and divide the mixture between the muffin cases.
- Bake for 5 mins, then reduce oven to 180C/160C fan/gas 4 and bake for 15-18 mins more until risen and golden, and a cocktail stick inserted into the centre comes out clean.
- Cool in the tin for 10 mins, then carefully lift out onto a wire rack to finish cooling. Will keep for 3-4 days in an airtight container – after a day or two, pop them in the microwave for 10-15 secs on high to freshen up.