Incorporate more blueberries into your diet

Fruits and vegetables are vital components of a nutritious diet, and few foods pack a more nutritional punch than blueberries.
Blueberries grown in Louisiana are available at this time of the year. Some Louisiana farms offer pick-your-own options.
Verywell Health says blueberries are touted as a superfood because they are full of antioxidants, vitamins, fiber and phytosterols, which are micronutrients that can significantly lower LDL cholesterol and reduce the risk of heart disease. Blueberries also are low in saturated fat and may help lower triglyceride levels.
A study published in the Journal of the Academy of Nutrition and Dietetics found that women who consume blueberries on a daily basis have lower blood pressure. Furthermore, researchers in Finland determined a berry-rich diet supports healthy aging and controls the risk of chronic diseases.
Enjoying a blueberry muffin or a cup of blueberries with breakfast are two ways to consume more blueberries. But those are not the only ways to incorporate more blueberries into your diet.
1. Make a smoothie. Blend blueberries into a smoothie containing yogurt and other fruit. Drink it any time of the day as a filling snack or even a small meal.
2. Whip up blueberry relish. Diced fresh blueberries tossed with onion, diced tomato and various seasonings can be used to top fish tacos or spread on toast rounds.
3. Create a fruit salad. Blend together various fresh fruits into a delicious fruit salad. Squeeze fresh lemon juice on top to prevent browning of the fruits used.
4. Whip up overnight oats. Mix equal parts of almond milk, oats and Greek yogurt together in a container and let sit overnight. In the morning, mix in favorites such as blueberries. Add a little pure vanilla extract for added flavor.
5. Add blueberries to batters. Mix blueberries into pancake or waffle batters to add extra nutrients to meals.
6. Flavor your drinks. Drop blueberries into water, fruit juices or lemonade for a nutritional boost. Dress up sangria with blueberries for an added punch to this popular cocktail.
7. Mix up energy bites. Pair nuts, oats, chia seeds, flax seeds and other healthy ingredients with blueberries. Utilize maple syrup or honey to keep ingredients together, and bake until golden brown.
Many different recipes are available online for the use of blueberries.
Blueberries make nutritious additions to any diet, and there are various ways to incorporate more of this flavorful fruit into meals.

BLUEBERRY SMOOTHIE
1½ cups apple juice, or substitute white grape juice, dairy milk or almond milk
1 banana, halved
1½ cups frozen blueberries
¾ cup vanilla Greek yogurt
fresh blueberries and mint sprigs for garnish, optional
Place apple juice, banana, blueberries and Greek yogurt in a blender.
Blend until completely smooth.
Pour into glasses and serve, topped with blueberries and mint if desired.
Nutrition
Calories: 269kcal, carbohydrates: 61g, protein: 8g, cholesterol: 2mg, sodium: 34mg, potassium: 561mg, fiber: 4g, sugar: 46g, vitamin A: 100iu, vitamin C: 17.6mg, calcium: 22mg, iron: 0.7mg
From www.Dinnerat thezoo.com

BLUEBERRY SALAD
⅔ cup sliced almonds
3 Tbsp. sugar
8 cups spring greens, baby spinach or your greens of choice
salt and pepper
4 baby seedless cucumbers, thinly sliced
4 green onions, thinly sliced
1 cup blueberries
¼ cup finely grated Parmesan cheese
Place almonds in a nonstick skillet over medium heat. Stir in sugar and cook, stirring often, until sugar melts and is caramely, coating all of the almonds — about 6 to 8 minutes. Don’t take your eyes off of this as they can burn quickly!
Transfer almonds to a piece of parchment paper to let them cool. Break them into pieces if they are clumped.
In a large bowl, toss greens with a generous pinch of salt and pepper. Sprinkle on blueberries, cucumbers, green onions and parmesan cheese. Add almonds on top. Serve immediately with the balsamic dressing.
CREAMY BALSAMIC VINAIGRETTE
¼ cup balsamic vinegar
1 garlic clove, minced
2 Tbsp. heavy cream
2 tsp. Dijon mustard
Whisk together vinegar, garlic, cream, mustard, honey and a pinch of salt and pepper. Stream in olive oil, while whisking, until emulsified. Stir in chives. This dressing stays great in the fridge. Just shake or whisk it to combine before serving.
From www.howsweet eats.com