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Nutrition Benefits of Blueberries & 11 Delicious Blueberry Recipes

Learn more about all the ways you can enjoy blueberries and why they are a great addition to the diet. From baked goods to salads, to popping them in your mouth one-by-one, there’s no wrong way to eat them and all year long! 

I’m proud to partner with the U.S. Highbush Blueberry Council for the creation of this blog post and the development of these recipes! 

If you follow me on Instagram then you know this week is blueberry week where I’m celebrating all things blueberries with recipes and information about their nutrition! 

I love them in baked goods and am always pleasantly surprised at how much I like when they’re in more savory things like a salad. They end up adding so much texture and a touch of natural sweetness! 

I’m such a fan of blueberries because they’re an easy addition to the diet in many different, delicious ways —  A handful of blueberries a day packs a punch that is delicious and nutritious! 

One of my fondest memories growing up was when my family would go blueberry picking in the summer. We’d pack up the van for the day, drive over to Michigan and spend the whole day in the rows of high bushes, looking for the juiciest, plumpest ones. It was a game of pick one, eat five and by the end of the day, our buckets and our stomachs were filled. 

The next day my mom would make blueberry muffins or her famous blueberry cake and freeze the rest of the blueberries for us to use later in the year for blueberry pierogi. Don’t even get me started on how good those are at Christmastime! 

Nutrition Benefits of Blueberries

blueberries are a good source of fiber.

Fiber aids in digestion and contributes to feelings of satiety. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, and some types of cancer (a disease associated with many factors).

Blueberries are a good source of fiber, containing 3.6 grams of fiber per serving (a handful or a cup). And since most of us are not getting enough fiber, adding blueberries to your diet in a variety of ways is one small way we can work to increase our fiber consumption.  

blueberries are a good source of vitamin C.

One serving of blueberries (a handful or a cup) provides 16% of the daily recommended amount of vitamin C. Vitamin C helps the immune system work properly and is an antioxidant that helps to protect cells from damage caused by free radicals. It also helps the body absorb iron from plant-based foods. The body needs vitamin C to make collagen, a protein required to help wounds heal.

blueberries are rich in vitamins and minerals.

One serving (a handful or a cup) of blueberries contains 80 calories and naturally occurring sugars, and essential nutrients, like vitamin C, vitamin K, manganese, dietary fiber and phytonutrients called polyphenols. This group includes anthocyanins (163.3 mg/100 g), which are compounds that give blueberries their beautiful blue color.

how to enjoy blueberries – buy ‘em, eat ‘em and love ‘em 

The really cool thing about blueberries is that there are countless ways to enjoy them! All you really have to do is buy ‘em, eat ‘em, and love ‘em! Blueberries are a convenient food that can be eaten on the go or as part of your favorite sweet and savory dishes! I must also say that they are a great complement to pumpkin treats, like pumpkin blueberry muffins! 

Besides washing, they require zero preparation, which makes them an ideal snack. I don’t know about you, but I’m all about quick and convenient snacks and ways to add more nutrition to your diet.

I also recommend frozen blueberries as a freezer staple because of how cost-effective, versatile and nutritious they are too. Adding a cup or a handful of frozen blueberries to your morning smoothie adds taste, texture and nutrition. 

What are your favorite ways to enjoy blueberries? Check out one of the many blueberry recipes below if you need some inspiration! 

blueberry week recipes

blueberry watermelon feta salad

BLUEBERRY WATERMELON FETA SALAD 

Grab the recipe for this salad here

BLUEBERRY CRUMBLE

Print
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Blueberry Pumpkin Seed Crisp

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: nutritious treats
  • Method: bake
  • Cuisine: american

Description

This blueberry pumpkin seed crisp is a delicious and fun way to enjoy blueberries! It’s easy to make and lower in sugar than your typical crisp recipe. Blueberries and pumpkin seeds give it extra nutrition!


Ingredients

Scale
  • 2 cups fresh blueberries
  • 1 tbsp. cornstarch or arrowroot powder
  • 1 cup oats
  • 3/4 cup whole-wheat flour (substitute quinoa flour for a gluten free version)
  • 1/2 cup coconut sugar⁣
  • 1/4 cup pumpkin seeds
  • 1 tsp. baking powder⁣
  • 1/4 cup regular butter, melted⁣
  • 1 tbsp. lemon juice
  • 2 tsp. lemon zest
  • 1 tsp. sea salt⁣

Instructions

  1. Preheat oven to 350. Toss the blueberries with the lemon juice, and corn starch or arrow root powder.
  2. In another bowl, add the oats, flour, coconut sugar, pumpkin seeds, baking powder, melted butter, lemon zest, and sea salt. Mix together until clumps form. Add spoonfuls on top of the blueberries.
  3. Bake for about 45 minutes. Remove, let cool, add ice cream on top if desired and enjoy!

NO BAKE BLUEBERRY CHEESECAKES

 

mini no bake blueberry cheesecakes made gluten and dairy free

Grab this recipe here!

BLUEBERRY CHIA JAM

INGREDIENTS:

  • 2 cups fresh (or frozen, thawed) blueberries
  • 2 teaspoons finely grated lemon zest
  • 2 tbsp. fresh lemon juice
  • 2 tablespoons (or more) pure maple syrup
  • 2 tbsp. chia seeds

DIRECTIONS:

  1. Bring blueberries, lemon zest, lemon juice, and maple syrup to a simmer in a medium saucepan over medium heat and cook, stirring occasionally, just until blueberries begin to burst, about 5 minutes. Use a spoon to lightly mash about half of the berries to release their juices. Increase heat to medium-high and bring to a boil. Cook, stirring occasionally, until juices are reduced by half, about 5 minutes.
  2. Remove jam from heat; taste and add a bit more maple syrup if you prefer it to be sweeter. Return to a boil, then stir in chia seeds; cook 1 minute for the seeds to soften. Let jam cool slightly, then transfer to heatproof jars or containers. Cover and let cool completely. Chill until ready to use. Jam can be made 2 weeks ahead. Cover and chill, or freeze up to 2 months.

BLUEBERRY BREAKFAST PLATE

Making a blueberry breakfast plate is easy! My favorite way is to simply add a handful of blueberries to a plate with 2 scrambled eggs and a tablespoon of almond or peanut butter.

BLUEBERRY SALMON 

salmon with blueberry topping

Ingredients:

  • 1-2 wild-caught salmon filets
  • 1/2 cup fresh or frozen blueberries
  • 2 tbsp. olive oil
  • 1/2 lemon, juiced
  • 1 tsp. sesame seeds
  • 1 tsp. garlic powder
  • 1/2 tsp. salt
  • 1/4 tsp. pepper

Directions:

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Season the salmon with olive oil, lemon juice, sesame seeds, garlic and salt and pepper.
  3. Add the blueberries to small bowl and mash up slightly. Most of the blueberries should remain in tact.
  4. Sprinkle the blueberries on top of the salmon and bake for 15 minutes. Broil for an addition 2 minutes if desired. This salmon would be delicious on top of a salad or grain bowl or paired with veggies like roasted sweet potatoes or zucchini.

BLUEBERRY PEACH QUINOA SALAD 

blueberry quinoa peach salad

Ingredients

  • 1 cup quinoa
  • 1 cups mixed greens
  • 1 cup fresh blueberries
  • 1 fresh peach, sliced
  • 2 tbsp. crumbled feta
  • 2 tbsp. almonds, chopped
  • 2 tbsp. olive oil
  • 1 tbsp. balsamic vinegar

Directions

  1. Cook quinoa according to package directions. In the meantime. combine salad ingredients and top with chopped almonds and feta.
  2. Drizzle with olive oil and balsamic vinegar and enjoy!

BLUEBERRY SHORTBREAD BARS

Grab the recipe for blueberry shortbread bars here

BLUEBERRY PUMPKIN MUFFINS

You can find the recipe for the blueberry pumpkin muffins I posted in my upcoming cookbook, The Great Big Pumpkin Cookbook hitting shelves (and Amazon!) on July 28th! Pre-order a copy today here! 

More blueberry recipes you are sure to love: 

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