Serves four

Ingredients

• 50g blueberries, fresh or frozen
• Handful of blue berries
• 10 fresh mint leaves
• Zest and juice of 1 lemon
• 1 tbsp agave nectar or honey
• Crushed ice for serving
• 600ml chilled sparkling water

Preparation method

1. Put most of the berries and mint in a cocktail shaker and add the lemon zest and juice, agave nectar and a handful of crushed ice. Shake well.
2. Fill the tumblers with crushed ice, pour over the shaken blueberries and top with sparkling water.
3. Add the remaining berries and mint leaves before serving.

The post Blueberry lemon cooler appeared first on Complete Wellbeing.

Succulent blueberries are generally eaten raw, but they can also be consumed in the form of puree, extract, concentrated powder and tea. They are popular ingredients in jams and jellies, and are also used to add flavour to salads and various baked goods, like muffins and donuts.

Health benefits of blueberries

Blueberries have received special accolades due to their unique health benefits. Studies have shown that blueberry consumption strengthens the blood sugar regulatory system, nervous system and digestive tract. Here are a few reasons to include blueberries in your everyday diet.

• Anti-cancer properties: As mentioned above, blueberries are rich in antioxidants, which work to neutralise free radicals linked to the development of certain chronic diseases including many types of cancer. The folate content in blueberries can help prevent the formation of cancer cells due to DNA mutations.
• Blood sugar benefits: Even though these tiny berries are not particularly low in terms of their glycaemic index, studies have shown that they favourably impact blood sugar regulation by improving insulin sensitivity in people who suffer from obesity and diabetes.
• Heart health: Research suggests that regular consumption of blueberries improves cardiovascular health.
• Reduces blood pressure: In a study published in the Journal of the Academy of Nutrition and Dietetics, regular intake of blueberries was shown to reduce hypertension.
• Cognitive benefits: According to studies, blueberries boost brain health and memory. Regular consumption of these berries can cause delay in the development of Alzheimer’s disease. Researchers have also found that age-associated memory loss can be prevented and reversed with blueberry juice.
• Eye health: Blueberries protect the retina of the eye from damage caused by sunlight. Being high in vitamin C, they reduce intraocular pressure, decreasing the chances of developing glaucoma.
• Bone health: Blueberries contain calcium, magnesium, manganese, zinc, iron, phosphorous and vitamin K. Each of these is a component of our bones. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength. Iron and zinc fulfill crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss. [Source: Medical News Today]
• Urinary tract health: Blueberries prevent bacteria from sticking to the walls of the urinary tract. Drinking unsweetened blueberry juice on a regular basis ensures urinary tract health.

So remember to include blueberries in your shopping list and make sure you and your family have them as often as possible.

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Frozen Blueberry Yogurt Lollies

Serves four

Ingredients

• 200g blueberries [fresh or frozen]
• Zest and juice of 1 lemon
• 2 tbsp honey or maple syrup
• 250g thick yoghurt
• 50g granola

Preparation method

1. Gently heat the berries with the lemon juice and honey [or maple syrup] in a pan for 10 minutes, or until most of the berries have burst.
2. Allow to cool while you mix the lemon zest with the yoghurt.
3. Loosely stir a few spoonfuls of the berry mixture into the yoghurt, swirling it through so it isn’t fully combined.
4. Fill the lolly moulds. Pour in some yoghurt, then a good sprinkling of granola, followed by the burst berry mixture. Top with more yoghurt, finishing with a good sprinkling of granola. Fill the rest of the moulds and place in the freezer for at least 4 hours to set.
5. Serve ice cold. These are best eaten within a week but will last for longer.

The post Frozen Blueberry Yogurt Lollies appeared first on Complete Wellbeing.

Makes 12

Ingredients

• 200g whole wheat flour
• 50g plain flour
• ½ tsp baking soda
• 2 tsp baking powder
• 1 tsp cinnamon powder
• 25g brown sugar
• Pinch of salt
• 150g blueberries
• 2 large overripe bananas
• 3 tbsp honey
• 3 tbsp coconut oil [vegetable or rapeseed oil will also do]
• 1 egg, beaten
• 185ml buttermilk

Preparation method

1. Preheat the oven to 180°C and line a muffin tray with paper cases.
2. Prepare the dry ingredients by sifting together the whole wheat flour, plain flour, baking soda, baking powder, cinnamon powder, sugar and salt.
3. Add the blueberries and mix well so they are all coated in flour.
4. Mash the bananas and mix with the honey, coconut oil, beaten egg and buttermilk.
5. Make a well in the middle of the dry ingredients and pour in the wet ingredients.
6. Quickly mix them together, folding them well until just combined. It’s OK if there are traces of flour, as an under-mixed batter makes a lighter muffin.
7. Fill the paper cases and bake in the oven for 20 minutes.

The post How about these blueberry banana muffins for breakfast? appeared first on Complete Wellbeing.

Ingredients

• 400g mixed berries, such as blueberries, raspberries, blackberries
• 5tbsp brown sugar
• A good pinch of nutmeg powder
• A good pinch of ginger powder
• 75g plain flour
• 50g chilled butter, unsalted and cut into small cubes
• 25g oats, plus a few extra for sprinkling
• Strawberries and yoghurt for serving

Preparation method

1. Preheat the oven to 200°C
2. Divide the berries in 4 ovenproof bowls.
3. Sprinkle ½ tablespoon of sugar into each bowl and add a good pinch of nutmeg and ginger powder.
4. Place the flour in another bowl and using your fingertips, rub in the chilled butter until it resembles breadcrumbs.
5. Stir through the remaining sugar and oats. Sprinkle the crumble topping over the berries.
6. Bake in the oven for 25 – 30 minutes, until bubbling and the crumble has turned golden brown.
7. Serve sprinkled with a few extra oats, and with fresh strawberries and yoghurt.

The post Mixed berry crumble with nutmeg appeared first on Complete Wellbeing.