Is any food more perfect than blueberries? They’re delicious, and you can eat them as a snack without any kind of prep (after you’ve rinsed them, of course). They’re low in calories, filling, and packed with good-for-you vitamins and nutrients.
In this article, I’ll explain more about the health benefits of berries and share my favorite recipe for the blueberry casserole. With whole-grain oats and almond butter, it’s perfect for dessert or a satisfying snack. I’ll also tell you a little bit more about a high-fiber, anti-inflammatory diet and give you a few meal suggestions. Get ready to use delicious food to stay well!
- The Benefits of Blueberries: Nutrition Facts and More
- Healthy Dessert or Snack: My Blueberry Casserole Recipe
- More Anti-Inflammatory Diet Recipes and Ideas
- What You Eat Makes a Difference!
The Benefits of Blueberries: Nutrition Facts and More
If you were to eat a cup of blueberries every day for the rest of your life, you might extend that life for a number of years. Blueberries are simply fantastic for your health in so many ways. They’re packed with molecules called anthocyanins, which give them their color and function as antioxidants.
What are antioxidants? They’re chemical compounds that neutralize free radicals, which can wreak havoc on your body. By keeping the free radicals in your system in check, antioxidants can help stave off serious illnesses like diabetes, cancer, and cardiovascular issues. While your body produces antioxidants on its own, you can boost your defenses by eating foods that are rich in them, like seasonal fruits and vegetables. In addition to blueberries, you’ll find antioxidants in strawberries, raspberries, tomatoes, broccoli, and even dark chocolate (hooray!).
Blueberries have many nutritional benefits beyond their antioxidant content. One cup of blueberries contains 24% of your daily vitamin C recommendation and just 85 calories. A serving that size also contains 3.6 grams of dietary fiber, making them a more filling snack than an equivalent serving of potato chips or candy. Eating plenty of fiber is crucial for maintaining good gastrointestinal health, and it can help to lower your blood glucose level.
Blueberries are anti-inflammatory, can help prevent hypertension and heart disease, and can help you manage type 1 or 2 diabetes. Because they’re rich in calcium and magnesium, they’re also good for maintaining strong and healthy bones. Note that if you use warfarin or another blood-thinning medication, you should ask your healthcare provider about your recommended intake of blueberries. Because they’re high in vitamin K, they can affect the rate at which your blood clots.
Healthy Dessert or Snack: My Blueberry Casserole Recipe
It’s not hard to incorporate more blueberries into your diet. You can toss them into your pancakes, eat them on your salad and cereal, or mix them into your yogurt. The possibilities are almost endless! For something new, check out my recipe for blueberry casserole, which makes for a great dessert or mid-afternoon treat.
Be sure to use old-fashioned whole grain oats for even more health benefits. Like blueberries, oats are full of fiber and antioxidants. They also help to lower your blood sugar level. The delicious almond butter acts as an anti-inflammatory, so if you enjoy the casserole, consider it an all-around win! Because this recipe calls for frozen blueberries, it’s easy to make any time of year.
- 2 eggs
- 1 3/4 cup almond milk
- 2 cups old fashioned oats
- 3 cups frozen blueberries
- 1/4 cup maple syrup
- 1/2 cup almond butter
- 1 tsp baking powder
- 1/2 tsp salt
Spread the blueberries evenly in the baking pan. On the side, blend the eggs, almond milk, maple syrup, almond butter, baking powder, and salt. Fold in the oats. Pour the mixture on top of the blueberries in the pan. Bake at 375 degrees for 40 to 45 minutes or until the top turns golden. Allow the casserole to cool, and enjoy!
More Anti-Inflammatory Diet Recipes and Ideas
If you’ve read my COVID-19 story, you know that even though I had a relatively mild case of the virus, it was a long road to recovery. Now that I feel better, I’m more passionate than ever about eating well to support my immune system and prevent illness as effectively as I can. To that end, I’ve compiled a list of healthy recipes with anti-inflammatory ingredients and high-fiber whole grains. Check out these delicious and nutritious meals to help fortify your body against disease.
Walnut-Rosemary Crusted Salmon
Fatty fish like salmon are great sources of omega-3s, which act as anti-inflammatory agents. Check out this recipe for savory walnut-rosemary crusted salmon from Eating Well, seasoned with Dijon mustard, red pepper flakes, honey, garlic, and lemon. Serve it with sauteed kale or steamed broccoli for a healthy dose of fiber.
Fresh Guacamole With Tomatoes
Avocados and tomatoes both contain anti-inflammatory properties. What better way to combine them than in fresh guacamole? Give this easy recipe from Allrecipes a whirl the next time you’re preparing a spread for guests. Serve it with whole-grain tortilla chips that have been baked, not fried, to keep your snack on the lighter side. The guacamole is so flavorful, you won’t miss the fried chips.
Give Splendid Spoon a Try
Make life a little easier and healthier with Splendid Spoon, a 100% plant-based meal delivery kit packed with tons of good-for-you ingredients. You’ll enjoy superfood smoothies, soups, grain bowls, noodles, and immune-boosting wellness shots on a weekly, biweekly, or monthly basis. Sample meals include the Green Goddess Quinoa Bowl, with spinach and broccoli, and Kale Pesto Noodles, with tomatoes and vegan parmesan. If you’re looking to load up on high-fiber, anti-inflammatory foods, Splendid Spoon makes it a no-brainer.
What You Eat Makes a Difference!
When it comes to living a long and healthy life, what you eat truly does matter. A balanced diet can help the immune system do its job and prevent both acute and chronic illness. When you load up your plate with fruits and veggies, whole grains, and lean proteins like fish, poultry, and tofu, you’re making great choices. You’re giving your body the fuel it needs to keep you strong and well for years to come.
How did you like my blueberry casserole recipe? I’d love to hear from you. Please let me know in the comments!