By Dr. Abigail Long-Emery
July is arguably the most patriotic month of the year. Old Navy practically has to tie down their American flag t-shirts to keep them from flying off the shelves. This week, I have found myself reminiscing about my Fourth of July weekend at Table Rock Lake. If you’re like me, you’re always up for a celebration. I recently found out that the United States Department of Agriculture recognizes July as National Blueberry Month! Why not celebrate with some delicious blueberry recipes that you can eat on the go?
Blueberries are not only one of the tastiest berries, but they are also some of the healthiest berries for you. Blueberries pack a ton of antioxidants, which means they are awesome at fighting inflammation. They are great for reducing muscle soreness after a tough workout. They also give you energy to power through your day with a smile on your face. Here are a few of my favorite healthy blueberry recipes that I hope you will enjoy for National Blueberry Month. Let me know what you think by commenting below!
Blueberry Banana Greek Yogurt Pancakes
From Amanda at Running with Spoons
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yields: 12-14 pancakes
Ingredients:
1/2 cup plain Greek yogurt
1 medium, ripe banana (1/2 cup mashed)
1 cup certified gluten free rolled oats
4 large egg whites OR 2 large eggs
2-4 T unsweetened almond milk
1 tsp baking powder
1 tsp vanilla extract
½ cup fresh blueberries
Instructions:
- Preheat a skillet over medium heat and coat it with oil.
- Add all of the ingredients except for blueberries to a blender. Blend on high until the oats are fully broken down and the batter is smooth, about 1-2 minutes. Fold in the blueberries by hand. Allow the batter to sit for 5 minutes so that it thickens.
- Pour batter from blender onto skillet to reach the desired size of each pancake. Cook until the edges have set and bubbles begin to form on the tops of the pancakes, about 3 minutes. Flip and cook for another 2 minutes. Repeat until all the batter is gone, making sure to coat your skillet between each batch.
- Top with more blueberries, syrup, nuts, or other fruit.
Blueberry Avocado Delight Smoothie
From The Anastasia Co
Recipe:
½ ripe avocado
½ medium banana
½ cup fresh blueberries
½ cucumber
1 handful fresh spinach
½ cup coconut water
Oatmeal Superfood Breakfast Bars
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Ingredients:
Base
2 cups old fashioned oats
1 cup slivered almonds
4 T honey
1 T coconut oil
1 tsp kosher salt
1 ½ tsp cinnamon
2 bananas
1 ½ tsp vanilla
1 scoop vanilla whey protein
Topping
½ cup old fashioned oats
¼ cup slivered almonds
¼ cup pumpkin seeds
1 cup fresh blueberries
¼ cup almond milk (unsweetened)
¼ tsp cinnamon
Instructions:
- Preheat oven to 350
- Line 9×9 baking pan with parchment paper, lightly grease with coconut oil
- Add all ingredients in base to food processor, process until completely combined. This may take several minutes.
- Pour base mixture into prepared pan and smooth out with spatula
- Bake 8-10 minutes
- Combine ingredients for topping in medium bowl
- After base is finished cooking, remove pan from oven, spread topping evenly over base and lightly press down
- Bake an additional 15 minutes
Store in a refrigerator in a sealed container for up to one week.
Blueberry Chia Oatmeal
From Lee Hersh of Fit Foodie Finds
Cook time: 15 minutes
Yield: 4 servings
Ingredients:
2 cups gluten free oats
3 T chia seeds
2 T vanilla extract
Pinch of sea salt
1 cup blueberries
2 T honey
4 cups almond milk (unsweetened)
1 T lemon juice
Instructions:
- Place all ingredients in a medium-size pot and bring to a boil
- Reduce heat and simmer for 10 minutes, stirring often until oatmeal has thickened and most of the liquid is absorbed
- Top with walnuts and fresh blueberries, serve immediately or store in a sealed container and refrigerate over night
