Cook's Naturals
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Cook's Naturals

National Blueberry Day!

Hello everyone! Today is July 8th, which means it is officially National Blueberry Day! In this blog post, we will be exploring and learning all about blueberries. You’ll learn how blueberries can benefit you, how you can use them, and we’ll even be looking at a recipe for a delicious blueberry pie that you can make at home! Stick around and celebrate National Blueberry Day to the fullest.

How beneficial are blueberries?

Blueberries are truly one of the original super fruits. Blueberries have very many benefits and are great for your body.

  1. Blueberries are low in calories and high in nutrients.

    Blueberries are amazing because a cup of them is only 84 calories while also containing 24% of your recommended daily intake of Vitamin C, 36% of your RDI of Vitamin K, and 25% of your RDI of Maganese. All in just one cup of blueberries!

  2. Blueberries are the #1 antioxidant food.

    Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables.

  3. Blueberries are great for your eyes.

    It's no secret that blueberries are packed with antioxidants, but did you know they pack a punch for overall eye health and wellness, too? According to a study by Tufts University, blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, cancer, and other conditions.

  4. Blueberries may help with blood pressure and blood sugar.

    In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity. Here is a link to the study. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world's biggest health problems.

    Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease. In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day. Here is a link to the study.

Okay great, so how can I use them in my life?

Well, blueberries are great fruits that are super easy to incorporate into your life. Blueberries can be made into pie, smoothies, jams, spreads, mixed into yogurt or cereal, or pretty much any other way! They’re extremely versatile. If you don’t want to have to find a fancy way to eat them, eating them by themselves is just as good.

DELICIOUS BLUEBERRY PIE RECIPE

INGREDIENTS

DID YOU KNOW? All of these ingredients can be found at Cook’s Natural Market. If you want to make a healthy pie from only the finest ingredients, then Cook’s is the place to shop.

Pie Crust (homemade or store bought)

6 cups (890g) fresh blueberries 

2/3 cup (135g) granulated sugar

1/4 cup (28g) cornstarch

1/4 teaspoon ground cinnamon

1 Tablespoon (15g) unsalted butter, cut into small pieces

INSTRUCTIONS

  1. Preheat oven to 375 degrees F (190 degrees C).

  2. Mix sugar, cornstarch, salt, and cinnamon, and sprinkle over blueberries.

  3. Line pie dish with one pie crust. Pour berry mixture into the crust, and dot with butter. Cut remaining pastry into 1/2 - 3/4 inch wide strips, and make lattice top. Crimp and flute edges.

  4. Bake pie on lower shelf of oven for about 50 minutes, or until crust is golden brown.


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Susana Cook