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National Blueberry Month: 15 Ways to Savor Nature's Jewels!

Updated: Jul 12




At Nurture What Matters, we relish in celebrating July's vibrant abundance. This month pulses with positive energy, from festive Independence Day celebrations to the growing momentum of the plastic-free movement. July also proudly wears the crown of both National Ice Cream Month and National Blueberry Month.


Last week, we kicked off the month by highlighting the importance of Plastic Free July. This week, we turn our focus to the humble yet mighty blueberry.


These small, indigo beautiful gems take center stage during midsummer, adorning farmer's markets, grocery stores, and retail outlets. With peak harvest in July and August, now is the perfect time to indulge in these antioxidant-rich berries at their most flavorful.


While we savor fresh blueberries in season, we also embrace freezing techniques to enjoy their benefits year-round. By creatively incorporating them into snacks, beverages, and meals, we ensure that the joy and nutrition of blueberries brighten our days long after summer fades.

 

What are blueberries?

Blueberries are small, pearl-sized berries known for their distinctive blue-purple hue. This color comes from anthocyanins, a type of flavonoid compound. These powerful antioxidants help neutralize free radicals, unstable molecules that can damage healthy cells and contribute to inflammatory diseases, including cancer. Versatile and delicious, blueberries can be enjoyed as a healthy snack on their own or incorporated into a wide variety of dishes. From breakfast to dessert, and from non-alcoholic beverages to cocktails, blueberries add a delightful burst of flavor and nutrition to both food and drink.


Why Choose Blueberries?

Blueberries are celebrated as a superfood for good reason:


1.    Nutrient-dense: Packed with vitamins, minerals, and fiber, yet low in calories.

2.    Weight management: Their low-calorie content and high fiber make them ideal for weight loss and maintenance.

3.    Blood sugar friendly: With a low glycemic index of about 52, blueberries don't cause dramatic spikes in blood sugar levels.

4.    Health benefits: Regular consumption may help manage cholesterol, blood sugar, and blood pressure levels.

5.    Digestive health: High fiber content aids in regular waste removal from the body.

6.    Waist circumference: When eaten in moderation as part of a balanced diet, they may contribute to reducing waist size.


For maximum health benefits, fresh and organic blueberries are ideal. Frozen is the next best option. While cooking blueberries preserves their fiber content, it may diminish some of their nutritional value. Organic varieties typically have minimal or no pesticide residue, making them a safer choice for consumption.

 

As we honor National Blueberry Month, here are 15 versatile ways to enjoy these nutritious berries year-round. We're kicking off the list with blueberry muffins, perfect for celebrating National Blueberry Muffin Day which takes place today, July 11th. What better way to pay tribute to both the day and the month? Coincidentally, July 11th, is also National Mojito Day. Cheers! Now, talk about a perfect time to make a refreshing virgin, vegan, or alcohol beverage with blueberries or to pair your mojito with your blueberry muffins. YUM!



Blueberry Mojito for National Blueberry Month
Blueberry Mojito


15 delightful ways to savor nature's jewels -blueberries

1. Blueberry Muffins/Bars

2. Blueberry Smoothie

3. Blueberry Waffles/Pancakes/French Toast (Gluten-free)

4. Blueberry Infused Water or Ice cubes

5. Blueberry Oatmeal

6. Blueberry Fruit Bowl/Acai Blueberry Goddess Bowl

7. Blueberry Margarita, Tequila, Mojito, Club Soda

8. Blueberry Nice Cream (Dairy Free)

9. Simply Blueberries (Nothing but blueberries)

10. Blueberry Ice Pops/Coquito

11. Blueberry Salad

12. Blueberry Jam

13. Blueberry Cheesecake

14. Blueberry Pie

15. Blueberry Yogurt


Explore our All Things Blueberry Recipe Book at the Nurture What Matters Store. There you can pick up this book to start you on a magnificent health journey by intaking more of the blue/purple hue jewel.

 

Conclusion:

As we've explored, blueberries offer a wealth of culinary possibilities and health benefits. These vibrant blue-purple gems are not just delicious; they're nutritional powerhouses that can significantly enhance your well-being.

With blueberries in peak season, now is the perfect time to increase their presence in your diet. Whether you're snacking on them fresh, baking them into muffins, or blending them into smoothies, there are countless ways to enjoy their goodness.

 

 

 

A Word of Caution: Blueberries and Your Health

While blueberries are renowned for their superfood status and numerous health benefits, it's important to note that they may not be suitable for everyone. As with any food, individual reactions can vary:

Potential Allergic Reactions:

·       Stomach discomfort

·       Diarrhea

·       Nausea

·       Eczema flare-ups

·       Nasal congestion

If you experience any of these symptoms after consuming blueberries, it may be advisable to discontinue their use and consult a healthcare professional.

Special Considerations: For individuals taking medications for high blood pressure, caution is warranted when consuming large quantities of blueberries. The berries' natural properties could potentially lead to hypotension (abnormally low blood pressure) when combined with certain medications.

The Bottom Line: Blueberries are undoubtedly a nutritional powerhouse with considerable health benefits for most people. However, it's crucial to remember that every individual's body responds differently to foods and substances. As with all dietary choices, moderation is key, and listening to your body's signals is essential.

Always exercise caution with blueberries—and indeed, with everything you consume or apply to your body. If you have any concerns or persistent adverse reactions, don't hesitate to seek advice from a qualified healthcare provider.

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