Why they’re good for you: Berries’ vibrant, deep colors mean they’re high in antioxidant compounds. Blueberries are especially high in heart-protective carotenoids and flavonoids, and they encourage heart, memory and urinary-tract health. They also contain high levels of vitamins C and E.
How to eat them: Add berries to your cereal or yogurt or blend them into smoothies.
Serving size: 1 cup
Calories: 84
Recipe: Blueberry Flax Muffins
Yield: 12 servings
Yield: 12 servings
Ingredients
¾ cup oat bran
1 cup light soy milk
¼ cup egg substitute (such as Eggbeaters)
¾ cup unsweetened applesauce
¼ cup canola oil
½ cup raisins
1 cup frozen blueberries (unsweetened, slightly thawed)
½ cup sugar
½ cup all-purpose flour
½ cup whole-wheat flour
½ cup ground flaxseeds
½ cup brown sugar, packed
1 teaspoon baking soda
¼ teaspoon cinnamon
Margarine with plant sterols (optional)
¾ cup oat bran
1 cup light soy milk
¼ cup egg substitute (such as Eggbeaters)
¾ cup unsweetened applesauce
¼ cup canola oil
½ cup raisins
1 cup frozen blueberries (unsweetened, slightly thawed)
½ cup sugar
½ cup all-purpose flour
½ cup whole-wheat flour
½ cup ground flaxseeds
½ cup brown sugar, packed
1 teaspoon baking soda
¼ teaspoon cinnamon
Margarine with plant sterols (optional)
Preheat oven to 425°F. Spray a 12-cup muffin tin with nonstick cooking spray. Combine first six ingredients in a large mixing bowl. Fold in blueberries, gently stirring until coated. In a separate bowl, mix remaining ingredients. Combine both mixtures together and stir until just blended. Fill muffin cups two-thirds full with batter and bake for 20 minutes or until golden brown. Serve with margarine, if desired.
Nutrition per serving (1 muffin):
Calories: 232
Fat: 7 g
Cholesterol: 0 mg
Sodium: 130 mg
Carbohydrates: 41 g
Dietary fiber: 4 g
Sugars: 25 g
Protein: 5 g
Calories: 232
Fat: 7 g
Cholesterol: 0 mg
Sodium: 130 mg
Carbohydrates: 41 g
Dietary fiber: 4 g
Sugars: 25 g
Protein: 5 g
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