We always get excited for January; it’s like waking up after a long beauty sleep - A fresh start.
Most of us are just getting back into our routines after travelling far and wide, refreshed and ready for another busy year, therefore we can’t think of a better time to indulge in fresh berries.... Blueberries in particular!
Not only are Blueberries delicious sweet little morsels they have some fantastic health benefits:
- They are the highest antioxidants of all fresh berries – boosting your immune system and preventing infections. This is mainly due to the pigment responsible for its blue colour, namely anthocyanin.
- Neutralizes free radicals which can affect aging in the body.
- Like our orange friends, They have been proven to preserve vision
- These little gems even heal brain cells, neuron tissues and keep your memory sharp for a long time.
- They have the ability to dissolve the bad cholesterol and strengthen the cardiac muscles which aid in curing heart diseases.
- The high fibre content in blueberries improves digestion and keeps constipation at bay.
- They have been linked to reducing the risk of certain cancers.
- And our favourite benefit – they aid in reducing the spare tire around the belly.
[PS] how to choose the freshest blueberries:
Choose blueberries that are firm and have a lively, uniform hue coloured with a whitish bloom. Remember the deeper the colour of the blue the higher the anti oxidants. Make sure they are free of water as that will promote the growth of mold. Shake the packaging lightly, if the little berries don’t roll around then they are likely to be too soft, squished or moldy.
[PS] Tips:
- In South Africa blueberries are limited to December and January and then become scares or very expensive. So buy a few punnets and freeze them in freezer bags to use in muffins, cupcakes or in sauces throughout the year. Note when freezing make sure there is no air in the bags to reduce the ice damage to the berries.
Homemade fresh Blueberry jam
6 cups blueberries
3.5 cups sugar
¼ cup lemon juice
2 tsp finely grated lemon zest
Crush ½ the blueberries in a large pot.
Add teh remaining whole berries, sugar, lemon juice and zest and while stirring often bring to the boil over a medium heat.
Boil for 15-20 minutes or until thick.
Add teh remaining whole berries, sugar, lemon juice and zest and while stirring often bring to the boil over a medium heat.
Boil for 15-20 minutes or until thick.
Skim off any foam and ladel into jars, leaving 1cm rim from the top.
White chocolate and blueberry muffins
Makes 12
250g unsalted butter @ room temp
250g caster sugar
4 large eggs whole
1 large egg yolk
250g flour
2 tsp baking powder
150g fresh blueberries
1 tsp vanilla essence
50g white chocolate, chopped
Heat the oven to 180’C
In a large bowl beat the butter and sugar until pale, light and fluffy
In a separate bowl lightly whisk the eggs and egg yolk
Whilst whipping the butter mix slowly add the egg, bit by bit.
Sift in the flour and baking powder and stir until combined. Carefully fold in the blueberries, vanilla essence and chocolate pieces with a big metal spoon.
Line a 12 hole muffin tray with cases and fill each case to a 1/3rd full. Bake for about 25-30 minutes, until golden and a skewer inserted comes out clean. Cool on a wire rack and serve.
Muffins can be kept in an airtight container for up to 2 days.
In a large bowl beat the butter and sugar until pale, light and fluffy
In a separate bowl lightly whisk the eggs and egg yolk
Whilst whipping the butter mix slowly add the egg, bit by bit.
Sift in the flour and baking powder and stir until combined. Carefully fold in the blueberries, vanilla essence and chocolate pieces with a big metal spoon.
Line a 12 hole muffin tray with cases and fill each case to a 1/3rd full. Bake for about 25-30 minutes, until golden and a skewer inserted comes out clean. Cool on a wire rack and serve.
Muffins can be kept in an airtight container for up to 2 days.
Blueberry and Granola breakfast smoothie
Serves 2
1 punnet fresh blueberries
120ml plain yoghurt
120ml low fat milk
2 tbs honey
Handful of ice cubes
2 tbsp granola or chunky muesli
Place all the ingredients besides the granola into a blender and blits until desired consistency. Serve chilled sprinkled with granola.
Quick and easy Blueberry rice pudding
Serves 4
¾ cup uncooked white rice
2 cups milk
1/3 cup white sugar
Pinch of salt
1 egg, beaten
2/3 cup blueberries
½ tsp vanilla extract
In a medium saucepan bring 1 ½ cups water to a boil, add the rice and stir. Reduce the heat, cover and simmer for 20 minutes.
Drain and return to the pot. Combine 1 ½ cups rice, 1 ½ cups milk, sugar and salt. Simmer over a medium heat for about 15 – 20 minutes until thick and creamy.
Stir in remaining ½ cup milk, beaten egg , blueberries and vanilla. Cook for 2 more minutes and serve warm.
Drain and return to the pot. Combine 1 ½ cups rice, 1 ½ cups milk, sugar and salt. Simmer over a medium heat for about 15 – 20 minutes until thick and creamy.
Stir in remaining ½ cup milk, beaten egg , blueberries and vanilla. Cook for 2 more minutes and serve warm.
[PS] Enjoy...
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