Washington Blueberries Superfood Recipes & Goodness

Hey! Do you want some blueberry muffins? I love blueberries as fruits or in my cakes, smoothies, and dishes. Not only its naturally sweet, low calories, and nutritious, it’s a superfood. There are lots of quick and easy ways to include the goodness of Washington Blueberries into our meals. Let’s check out Washington Blueberries Superfood Recipes and Goodness!

Washington Blueberries Superfood Recipes & Goodness

Washington blueberry is grown abundantly in Washington State, U.S because of the ideal growing conditions. The United States produces more blueberries than any country in the world, and Washington is the largest blueberry producing state in the U.S.

Washington blueberry is grown abundantly in Washington State, U.S 

Washington blueberry is grown abundantly in Washington State, U.S 

Do you prefer Frozen Blueberries or Fresh Blueberries? Both are great for me, why? Well, while Washington fresh blueberries are only in season during summer months, Washington frozen blueberries are available year-round which makes it convenient and accessible to us. We can store up in our fridge and thaw them when we feel like eating, snacking, or serving in dishes anytime.

Do you prefer Frozen Blueberries or Fresh Blueberries?

The United States produces more blueberries than any country in the world, and Washington is the largest blueberry producing state in the U.S.

Do you know that research in South Dakota State University shows that freezing blueberries makes their powerful antioxidants more available to the human body. This is because anthocyanins, the antioxidant compounds that make blueberries blue are found in the skin of the berry.  When frozen, tiny ice crystals disrupt the structure of the cells which in turn makes it easier for our system to access the anthocyanins contained within the skins. You may get an extra antioxidant boost if frozen blueberries are eaten within 3 months of freezing. 

There are many quick and easy ways to incorporate the goodness of Washington Blueberries superfood into your meals

According to Dietitian, Ms Indra Balaratnam, one cupful of Washington blueberries has 80 calories per serving and contains phytonutrients called polyphenols. They are low in fat and sodium. Washington Blueberries are a good source of Vitamin C, high in manganese, a good source of dietary fiber. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster.

The Malaysian Ministry of Health recommends “Suku Suku Separuh” as a guide when you are fixing yourself a plate of food. Fill at least half of your plate with a rainbow of fruits and vegetables, ¼ with grain and ¼ of your plate with a lean protein.

There are many quick and easy ways to incorporate the goodness of Washington Blueberries superfood into your meals. Here are the two Recipes by Indra Balaratnam, Consultant Dietitian.

Washington Blueberries Rehydrator Recipe

Washington Blueberries Rehydrator

Serves: 1 person

Ingredients:

½ cup frozen Washington blueberries

250 ml coconut water

1 small frozen banana or ½ large frozen banana

Method:

Place all the ingredients into a smoothie blender

Blend till smooth

Serve chilled

Washington Blueberries Wholewheat Waffles Recipe

 

Washington Blueberries Wholewheat Waffles

Makes: 6 standard-size rectangular waffles

Ingredients:

1 cup frozen Washington Blueberries

1 ½ cups atta flour (whole wheat flour)

3 teaspoons baking powder

½ teaspoon salt

340 ml low fat milk

2 eggs – beaten well

3 Tablespoons vegetable cooking oil

2 Tablespoons ground almonds 

Method:

Put the beaten eggs, low-fat milk and vegetable oil into a large bowl and mix well.

In another bowl, mix the atta flour (whole wheat flour), baking powder and salt.

Fold the atta flour mixture into the egg mixture until well combined into a smooth batter.

Mix in the ground almond

Gently stir in 1 cup frozen blueberries. (Tip: Do not over stir the blueberries into the batter otherwise the blueberries will mashup)

Follow the heating instructions on your waffles maker.

Pour enough batter into the preheated waffle iron to cook till golden brown. 

Washington Blueberries fresh, frozen, or dried are now available at the supermarkets

Availability: You can find Washington blueberries fresh, frozen, or dried at the supermarkets.