A Bowl of Blueberries

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A bowl of fresh blueberries. A favorite “superfood” of food and nutrition bloggers everywhere.  Blueberries are starting to come into season, so I thought it might be good to take a moment and brainstorm some ideas about ways to use this darling of fruits.

Why do we love blueberries so much?  First, they are a good source of anthocyanins – compounds that give color to many fruits and vegetables, and which are believed to possibly play a role in the prevention of cardiovascular disease and certain types of cancer.  Second, blueberries contain Vitamin C and fiber, yet are low in fat and calories.  And, maybe most important of all, they taste good and are easy and fun to add to our diet.

Try a bowl of fresh blueberries topped with a little nonfat Greek yogurt and a few almonds for breakfast. Or, if you have leftover quinoa or brown rice from last night’s dinner, try topping 1/2 cup of the whole grain with blueberries and a few almonds or walnuts for a tasty breakfast.  Make blueberry parfaits for dessert – layer blueberries with nonfat Greek yogurt and a small portion of lowfat granola in a tall glass for an after dinner treat.  Or, make layers of blueberries with different fruits – sliced strawberries and nonfat Greek yogurt, for example, would make a nice red-white-and-blue treat for Memorial Day next month….Blueberries, clementines and kiwi slices would make a colorful parfait too.  Add blueberries to your salad or pack them in a small sandwich bag to take with you on the road for your mid-morning snack.

As we move into spring, and spring becomes summer, enjoy the many fresh fruits and vegetables that are becoming available in your local market.  What’s your favorite way to use fresh blueberries? Or, do you have a different favorite fruit or vegetable that you eat at this time of year? Please write and let me know…

Approximate nutrition information per cup:  80 calories; 0 grams fat; 0 grams saturated fat; 0 grams transfat; 0 mg cholesterol;  0 mg sodium; 21 grams carbohydrate; 4 grams dietary fiber; 1 gram protein.

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Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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