Blueberries: A seasonal super food to top them all
Expensive, yes. Super nutritious, yes. In season, yes! At last blueberries are in season again and we can munch away on these delicious super-fruits.
As always, eat in season so you get the best quality and you're not spending €9 on a punnet of blueberries from Peru in December.
Blueberries have been used medicinally for centuries by native North Americans. They are part of the same family of plants as cranberries and bilberries, which are also known for their incredible healing properties.
They taste similar to blackcurrants but without the sharpness. Blueberries are often sweetened, stewed or used in baking. To retain the maximum amount of nutrients, you should simply eat them raw.
One serving (half a cup) provides as many antioxidants as five servings of broccoli, apples or carrots.
Studies have ranked them above all other fruits and vegetables for antioxidant activity.
Ellagic acid, one of the antioxidants, is thought to prevent the development of cancer cells.
Blueberries also contain antioxidant anthocyanins, which strengthen blood capillaries, improving circulation and helping transport nutrients around the body.
This helps protect against heart disease, strokes and is beneficial if a person has diabetes.
Diabetes weakens the capillaries, creates poor circulation, and degenerates eyesight.
Blueberries have a powerful antibacterial action on the intestine, especially on coli bacteria that can cause tummy upsets and more severe illness.
The same compound promotes the healing of gastric ulcers.
Blueberries are a close relative of cranberries. They both share the same anti-inflammatory properties and tannins that help prevent UTIs (Urinary Tract Infections).
Consuming blueberries will help prevent the bacteria that causes these infections. While not a cure, blueberries are a good prophylactic for cystitis.
It is best to see your doctor if an infection sets in.
Out of sheer vanity, I love eating blueberries in the summer as they help protect the skin against sun damage and premature ageing.
Not a replacement for a good sunscreen, but they do help strengthen the collagen fibres to promote firm, youthful skin.
The best way to eat them is raw, in smoothies, with bio yogurt and muesli or just as a snack. As they are so powerful, you only need half a cup to keep you in flying form. Blueberries freeze very well, so freeze on the day of purchase so you can enjoy them out of season.
Blueberry Crumpets
These pancakes are small and puffy -- what I would call a crumpet, and in America is called a silver dollar pancake. They're even easy enough for kids to make and are great served either hot or cold.
ingredients
1 cup self-raising flour
1 cup milk
pinch salt
1tbsp caster sugar
1 egg
1tbsp melted butter
small punnet blueberries
sunflower oil, to fry
To serve
Greek yogurt
Toasted almond flakes
Dessicated coconut honey
Method
- Mix the milk, egg, melted butter, salt and sugar. Gradually add the flour to form a thick batter.
- Heat a little sunflower oil on a non-stick frying pan and spoon on one ladle of batter at a time. Let the batter settle then drop some blueberries onto each crumpet. Turn over when golden. You should be able to fit three or four onto the pan.
rozanne stevens is executive chef at cook's academy cookery school
- Rozanne Stevens
