Eat a rainbow - Blueberries


Yay, blueberries are in season at last! Not only yummy to eat but good for you too, they are often referred to as a superfood. Anthocyanins give blueberries give blueberries their colour and many of their health benefits because they are anti-inflammatory. Inflammation underlies many diseases such as heart disease, diabetes etc so blueberries can reduce the risk of these. 

Anthocyanins are also antioxidant, as is the vitamin C in blueberries and these antioxidants fight free radicals which can lead to aging of skin, eyes and brain etc. This means that blueberries can help prevent wrinkles, macular degeneration and cognitive decline. The calcium, magnesium, phosphorous and vitamin K in blueberries help maintain healthy bones. The fibre helps maintain healthy blood sugar levels reducing the risk of diabetes, maintains healthy digestion  and keeps cholesterol levels at a healthy level.  

Why not try blueberries in this blueberry, 'nice cream' and granola layer dessert (or treat breakfast!).  I love different textures and the crunchiness of the granola contrasts wonderfully with the smoothness of the 'nice' cream.  I have used some fresh and some frozen blueberries which are cheaper but just as nutritious. The granola can be made in advance. Tip - if you can't get or afford organic fruit, frozen is likely to have less pesticides because the fruit can be frozen immediately after picking, it doesn't have to last on supermarket shelves.  




Blueberry, 'nice cream' and granola layer dessert (or treat breakfast)

Granola
100g mixed nuts
80g oats
stevia to taste (1-2 tbsp)
2 tbsp coconut oil + extra for greasing

Other ingredients
7 bananas, peeled, chopped and frozen 
Cup non-dairy milk
200g blueberries, frozen 
fresh blueberries to top

To make the granola chop the larger nuts, mix with the oats, stevia and coconut oil.  Place on a baking tray greased with coconut oil then in an oven at 180 degrees for 10-15 minutes stirring once.  Allow to cool.


Whiz the bananas up in a high speed blender (you will probably have to do half at a time). Place 2 tbsp of the granola at the base of your sundae glass, top with frozen blueberries then half the 'nice cream'.  Repeat the layering and top with fresh blueberries and a little granola. Serve immediately. 

You may also like:-

'Eat a rainbow-Red cabbage'

'Eat a rainbow-Sweet potato

'Eat a rainbow-Grapefruit'

'Eat a rainbow - Greens'

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Enjoy!



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