Aug 29, 2022

Healthy and delicious dishes with Oregon & Washington Blueberries

It’s that time of the year where the Oregon and Washington Blueberries are at the peak of perfection and oh-so-delicious, and thus it is the best time to savour these Oregon and Washington Blueberries

For your info, Oregon and Washington are the two top blueberry producing states in the U.S.   

Owing to ideal growing conditions, these two states offer the best quality fruits that garnered much popularity the world over. 

Blueberries are naturally sweet, tart and nutritious - making them a beloved superfood. Not to mention they are so appealing to the eyes as well. 

It’s little wonder that blueberries have huge benefits and are known to be a heart-healthy superfood that’s so easy to include in your daily life. 

The highly versatile blueberries can be enjoyed as it is - a snack or incorporated into various recipes. They are widely used in salads, baked items, desserts, smoothies. - making them a convenient fruit to visually enhance and energise any meal.

To showcase the versatility of using blueberries in cooking and baking, this time Oregon & Washington Blueberries has collaborated with Chef Bob Kamaruddin Adnin to create 2 recipes using Oregon & Washington Blueberries as one of the main ingredients. The 2 dishes are: -

Blueberry Crumble Cake

Bean Sprout Kerabu with Blueberry Sauce

I made myself some healthy of those Bean Sprout  Kerabu with Blueberry Sauce but my way and I put in more US blueberries  as I really love US blueberries a lot and have been eating it since the pandemic… 

And there you have a healthy and delicious salad you can eat with rice or just like this!!!!

Did you know research find that blueberries contain antioxidants and other nutrients that aid our bodies to stay healthy and may help prevent age-related diseases.  

Below are the various blueberries nutrition facts and health benefits:

1. One cup (148g) of blueberries contributes 25% of your daily value of vitamin C, 14.4 milligrams of vitamin C.

Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping to prevent cellular damage.

Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy.

Vitamin C may help support the body’s immune system.

2. One cup (148g) of blueberries contains 3.6g fibre, equivalent to 14% of your daily fibre requirement.

Dietary fibre has been shown to provide numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.

3. Blueberries are rich in antioxidants
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables.

Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases.

4. One cup (148g) of blueberries contributes 36% of your daily value of vitamin K, 28 micromilligrams of vitamin K.

Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.

Blueberries are certified as a heart-healthy food by the American Heart Association and contain natural compounds that help the brain stay strong.

For more info, do check out these websites  

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