Shaun Taylor Bevins
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Beautiful Blueberries

3/3/2019

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Whether you eat them alone, toss them in a salad, use them as garnish, or puree them in a smoothie, blueberries are a delicious treat. The fact that they are loaded with health promoting nutrients and phytonutrients is simply extra blueberries on the proverbial whole wheat pancake.

Nutritional Profile
Considered a good or very good source of Vitamin C, Vitamin E, Manganese and dietary fiber, blue berries are a nutritional titan. And the goodness doesn't stop there as they also contain an impressive mix of phytonutrients, including a number of carotenoids and flavonoids which are two classes of powerful compounds abundant in fruits and vegetables that are believed to protect us against disease.

Calorie Count
A one cup serving provides 80 calories, making blueberries a nutrient dense food.

Selection
When buying fresh blueberries, avoid containers with spoiled or soft blueberries. Ideally, blueberries should be firm, have a uniform blue color, and move freely in the container when  shaken gently.  Blueberries with a red tinge may not be ripe and thus lacking in sweetness and nutrition. Because of their relatively short shelf-life, frozen blueberries are an excellent option, particularly if added to a baked product or a smoothie. You can also eat them frozen for a refreshing snack on a hot summer day. And because frozen fruits are generally picked at peak ripeness and immediately frozen, they contain peak nutritional value.

Storage
To maximize shelf-life, remove any soft, moldy, or spoiled berries from the container before storing in the refrigerator. On average most berries will remain fresh for approximately 3 days. ​
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​Serving suggestions
  • ​ eat plain
  • mix with pecans
  • include in a fruit salad
  • add to your favorite fruit smoothie
  • add to whole wheat pancakes then use as a garnish (you can also cook some and use to make a syrup substitute)
  • add to plain yogurt with a little granola
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  • Home
  • About
    • About Shaun
    • Philosophy
    • Shaun's Ongoing Education
    • Recommendations
  • Coaching
    • Coaching Overview
    • Nutrition
    • Fitness
    • Performance
  • Bonus
    • Blog Posts
    • Book Reviews
    • Recipe Links
  • Contact
  • What's New!
    • WLG 2020 Summer Challenge
    • March Better Habit, Better Body, Better Health
  • MEMBERSHIP SITE
    • WELCOME
    • Lifestyle FREEBIES
    • Meal Plans
    • Education and Learning Modules >
      • Eating Strategies >
        • Clean Eating
        • Intermittent Fasting
        • Keto
        • Mediterranean Diet
        • Choosing an Eating Strategy
      • Hormones >
        • Menopause
        • Estrogen
        • Leptin and Ghrelin
        • Insulin
    • Mini Courses
    • Master Courses
    • Workouts >
      • yoga series 1
    • Ask Shaun a Question