10 Non-Muffin Ways to Enjoy Blueberries

By: Dr. Deborah Gordon, October 15, 2013
Snacks & Finger Foods

Summer is over, but hopefully you have frozen some blueberries for use over the winter months. As with many colorful fruits and vegetables, blueberries are rich in a variety of healthy anti-oxidants. Blueberries seem to carry a specific advantage in their ability to

  • Improve memory in older adults
  • Survive freezing without losing antioxidant potential
  • Help type 2 diabetics obtain blood sugar control
  • Grow abundantly in organic conditions

Blueberries are good enough to eat every day. If you are on a very low carbohydrate eating plan, you can still eat half a cup a day. Here are some great ways to try your daily serving of blueberries!

  1. To nourish your body and mind at the same time, pick up freshly washed blueberries with your fingers. Eat them one at a time, as slowly as possible. What part do you enjoy the most – the whole berry on your tongue, the burst of flavor as you chew it, or the flavor that’s left after the berry is swallowed?
  2. Combine half a cup of blueberries and 4 Tbsp. whole cream (whipping cream, heavy cream from grass-fed cows – organic and raw if possible) and enjoy with a small spoon.
  3. Toss a handful of blueberries on your mixed salad, or
  4. Combine blueberries, peeled and sliced cucumbers, crumbled feta, crispy walnuts or almonds. Toss with olive oil and a rich balsamic vinegar. Top with sliced avocado and a quick drizzle of fresh lime juice. Salt to taste.
  5. Blueberry Bars
    Combine 1 cup softened coconut butter, 1/2 cup almond butter, 1/2 cup unsweetened finely shredded coconut. Warm enough so it’s easy to stir and stir in ¼ cup each: blueberries, dark chocolate chips and your choice of nut or pumpkin seed.
  6. Split an avocado in half and position cut side up on a baking tray. Spoon in some blueberries and a raw egg. Bake in a 350 degree oven until egg sets. Sprinkle with a little freshly cooked bacon or sausage if you have some handy!
  7. Blueberry sauce for grilled salmon:
    Saute 1 shallot in olive oil with fresh garlic and a dash of allspice or cinnamon. Add 1 cup fresh blueberries and 2-3 Tbsp of balsamic vinegar. Stir to blend, adding water as needed. Lightly mash the blueberries and serve over freshly cooked salmon.
  8. Blueberry smoothie: Add to blender: ½ cup blueberries, ½ tsp cinnamon, 4 Tbsp cream or coconut milk, ½ cup water or kefir, and 1 scoop of grass fed whey protein powder. For greater volume and a more complex taste, add 1 large cucumber, peeled and seeded, with a bit of lime or mint.
  9. Bedtime Blueberries from Everyday Paleo
    2 cups frozen blueberries
    ½ cup unsweetened finely shredded coconut
    ½ cup sliced almonds
    4 Tbsp freshly squeezed orange juice
    Spread the blueberries in a pie pan, sprinkle with coconut and then almonds. Drizzle with orange juice and bake at 350 for 15 minutes.
  10. Dr. Deborah’s version of bedtime blueberries, especially for adults or athletes – yummy and helps you sleep:
    ½ cup fresh or thawed blueberries
    4 Tbsp sour cream
    1 Tbsp MCT oil (may substitute 1 Tbsp melted coconut oil or butter)
    1 tsp ground cinnamon

    Combine in a bowl and enjoy!