the provincial star

the Blueberry

Vaccinium corymbosum

Blueberries are native to North American and eastern Asia. There are two major varieties available in the US: lowbush and highbush. Wild blueberries are one of the three native berries of North America; the others being cranberries and Concord grapes.

As we all know, blueberries are very good for you. The smaller wild blueberries contain less water and therefore tend to be more nutrient-dense. Fresh blueberries have an Oxygen Radical Absorption Capacity (ORAC) value of 2400 per 100 grams. They are also rich in phytochemicals, including phenolic acid, anthocyanins (the blue pigment), and ellagic acid (a natural compound that has shown signs of inhibiting tumor growth). Furthermore, frozen blueberries also contain high amounts of anthocyanins.  However, dried forms show a less amount of vitamins and phytochemicals.

Recent studies have also shown other benefits of consuming blueberries.  Some of these include improved balance, coordination, and memory (even in Alzeimer's disease). In addition to this, blueberries contain compounds that prevent the bacteria responsible for urinary tract infections from attaching the bladder wall. Basically, blueberries are awesome.

Nutritious & Delicious.

A Blueberry Muffin:

Ingredients

• 1 1/2 cups whole wheat flour (although I'd recommend substituting a gluten-free flour, such as quinoa or buckwheat flour).
• 3/4 cup white sugar (or substitute a little stevia for less sugar)
• 1/4 cup oat bran
• 1/4 cup quick cooking oats (gluten free)
• 1/4 cup wheat germ
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cup blueberries
• 1 cup chopped walnuts
• 1 banana, mashed
• 1 cup almond or coconut milk
• 1 egg
• 2 teaspoons a vanilla extract
• 1 teaspoon of almond extract

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups.
2. In a large bowl, stir together the flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana, almond milk, egg, oil, and extracts. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.
3. Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.