The mighty blueberry. This little but powerful blue gem is a favorite of adults and children alike. And, for good reason. Blueberries taste good!
Blueberries are healthy and super sweet. They are packed with anti-oxidants (in fact, they are believed to have one of the highest antioxidant levels of all common veggies and fruits) that help fight disease and boost brain health. The blueberries flavonoids appear to be the antioxidant with the greatest impact.
1 cup serving of blueberries offers:
4 grams of Fiber
24% of our daily requirement for Vitamin C
36% of our daily requirement for Vitamin K
25% of our daily requirement of Manganese
Smaller amounts of various other nutrients
But the health benefits don’t stop there. Ongoing research reveals that because of the anthocyanins (an antioxidant) contained in blueberries, they can lower blood pressure and even speed up our metabolism. They may also inhibit the growth of breast cancer cells.
Psychiatrists at the University of Cincinnati found that wild blueberry juice enhanced learning and memory function in older adults while reducing the symptoms of depression and even reducing blood sugar levels. Because of this, researchers are now looking at blueberries as potential fighters against memory issues like Alzheimer’s and Parkinson’s.
You can eat blueberries just as they are, or put them in salads, smoothies and other delicious recipes. Blueberry muffins have been a family favorite forever.
Here’s a raw blueberry recipe that is likely to become a favorite dessert and snack.
It not only contains the powerful blueberry, but it is gluten and “white free”…no white sugar or flour used. Top with delicious Cashew Cream.
EnJOY!!
For more excellent, healthy for you raw food snack and dessert recipes try:
50 Raw Desserts volume 1 and 2
- BASE
- 1 cup raw pecans (or almonds)
- ½ cup dried apricots.
- Place in food processor and blend till well combined.
- Press mixture into a baking dish.
- TOPPING
- 2 ½ cups blueberries (or any other fresh or frozen berries)
- ½ cup dates
- ½ cup plain yogurt
- 1 tablespoon psyllium (natural thickener)
- ½ lemon
- CASHEW CREAM
- 1 cup cashews of cashew butter
- ½ cup water
- ¼ cup honey or agave nectar (optional)
- Place all ingredients except ½ cup or the berries to decorate top of slice into food processor and process until well combined.
- Pour onto base and chill in fridge for 1 hour until set.
- Cut into slices and serve.
- Top with cashew cream for a delicious treat.
- CASHEW CREAM
- Combine all ingredients in a food processor and blend until smooth.
- Add more water if needed.
- Transfer sweet cashew cream to a glass jar, cap the jar with a lid, and chill in the refrigerator for at least a couple of hours before using.
- Sweet cashew cream will stay fresh in a sealed jar in the refrigerator for up to one week.
- NOTE: If you prefer a thick cream, use less water and pause the blender to give the ingredients a good mix/swirl one or more times.
