Superfood of the Week [+ a recipe]: Blueberries

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Blue is my favorite color, which could partially explain why I love blueberries so much. As a kid, I was one of the few on the block who would eat this fruit due to it’s unnatural color[blue flavored candy not counting]. I was also the ONLY child in elementary school who ordered second helpings of brussell sprouts, which is another story [and superfood!] on it’s own! As my tastes have matured, I’m happy to say that blueberries still hold a very coveted spot on my top 10 favorite foods of all time and I’m excited to share my love for this little berry with everyone else! Blueberries not only taste great, bake well and make delicious jams, they also have been linked to better vision, better digestive health, slimmer stomachs and have tons of antioxidants which prevent free radicals and boost the immune system!

Vision Health

If you are one of the lucky people who don’t have very sensitive eyes, a diet high in blueberries may be to thank for that! According to Women Fitness, blueberries  can prevent or delay all age related eye problems like macular degeneration, cataract, myopia and hypermetropia. Blueberries are also stock full of antioxidants and flavanoids [the little buggers found in wine that make it good for you!] which help to strengthen eyes and prevent dryness. According to  data released by Archives of Ophthalmology, people who eat blueberries 3x a week can lower their risk of macular degernation, which is the primary cause of vision loss in older people!

Digestive Health/Reduced Abdominal Fat

Who doesn’t love a happy tummy? As a girl with pretty awful stomach/digestive issues, I am always on the lookout for ways to relieve my abdominal discomfort [that doesn’t taste like cardboard]. Luckily, my favorite little blueberry packs a mean digestive punch and has clinically been proven to promote digestive health and reduce abdominal fat! According to a study done by the University of Michigan involving rats, a blueberry-enriched powder was mixed into the rats’ diet, which was primarily low fat to begin with. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved insulin sensitivity! Along with less abdominal fat, every cup of blueberries has 4 grams of fiber, which work with your body to prevent constipation and keep your digestion regular.

If these aren’t reasons enough to start eating the blue, this recipe I’m about to feature is! As you all know by now, I’m a sweets addict. Well, since I’m also a die hard health nut, I’m always on the lookout for delicious treats that don’t send my blood sugar to the moon or make my pants that much harder to squeeze into. Thankfully, I REALLY lucked out with this delicious dessert [thank you Cooking Light, yet again!] and I can’t wait to taste them when I whip up a batch on Friday!

Lemon-Scented Blueberry Cupcakes

Lemon-Scented Blueberry Cupcakes

Photo courtesy of Howard L. Puckett, featured on Cooking Light

Ingredients

  • Cupcakes:
  • 1 1/2  cups  (about 6 3/4 ounces) plus 2 tablespoons all-purpose flour, divided
  • 10  tablespoon  granulated sugar
  • 1 1/2  teaspoons  baking powder
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  baking soda
  • 1/4  cup  butter, melted
  • 1  large egg
  • 1/2  cup  low-fat buttermilk
  • 1/2  cup  2% reduced-fat milk
  • 1  teaspoon  grated lemon rind
  • 3/4  cup  fresh or frozen blueberries, thawed
  • Frosting:
  • 1/4  cup  (2 ounces) 1/3-less-fat cream cheese, softened
  • 2  tablespoons  butter, softened
  • 1  teaspoon  grated lemon rind
  • 1  teaspoon  vanilla extract
  • 1/8  teaspoon  salt
  • 1 1/2  cups  powdered sugar, sifted
  • 2  teaspoons  fresh lemon juice
  • Fresh blueberries to garnish

Preparation for cupcakes

  1. Preheat oven to 350°.
  2. Place 12 decorative paper muffin cup liners into muffin cups.
  3. To prepare cupcakes, lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Measure 1 tablespoon flour; level with a knife. Sift together 1 1/2 cups flour plus 1 tablespoon flour, granulated sugar, baking powder, 1/4 teaspoon salt, and baking soda in a large bowl.
  4. Combine melted butter and egg in another large bowl; stir with a whisk. Add buttermilk, milk, and 1 teaspoon rind to butter mixture; stir with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist. Toss blueberries with remaining 1 tablespoon flour. Fold blueberries into batter. Spoon batter into prepared muffin cups.
  5. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean.
  6. Cool in pan 5 minutes on a wire rack; remove from pan. Cool completely on wire rack.

Preparation for frosting

  1. Place cream cheese, 2 tablespoons butter, 1 teaspoon rind, vanilla, and 1/8 teaspoon salt in a bowl; beat with a mixer at medium speed just until blended.
  2. Gradually add powdered sugar (do not overbeat). Stir in juice. Spread frosting evenly over cupcakes; garnish with blueberries, if desired.
  3. Store, covered, in refrigerator.

Nutritional Information [per cupcake]: 235 calories, 7 grams of fat, 3.7 grams of protein and 1 gram of fiber.

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Comments

  1. Wednesday, September 8th, 2010
    Great information! I’ve been looking for something like this for a while now. Thanks!
  2. Posted by kits on
    Tuesday, March 9th, 2021
    Awesome post! Keep up the great work!