recipe LOWERS BAD CHOLESTEROL The British Journal of Nutrition finds that the high fiber content and antioxidants in blueberries help to dissolve bad LDL cholesterol, reducing your risk for heart disease. TREATS DIABETES Anthocyanins are the pigments that make blueberries blue. According to a study in The Journal of Nutrition, this powerful antioxidant also improves insulin sensitivity and lowers blood sugar levels which can lessen the risk of metabolic syndrome and Type 2 diabetes. IMPROVES BRAIN FUNCTION A study in the Annals of Neurology has found that the antioxidants in blueberries help maintain brain function. Antioxidants tend to accumulate in areas of the brain linked with intelligence which improves memory. In addition, a study found in the Journal of Agricultural and Food Chemistry has found that eating blueberries can help lower the risk of Alzheimer’s disease as well. TREATS URINARY TRACT INFECTIONS Studies from the journal Molecular Nutrition and Food Research have found that blueberries contain anti-adhesives that prevent bacteria like E. coli from binding to the wall of the bladder, preventing urinary tract infections. STRENGTHENS BONES The calcium, iron, magnesium, phosphorus, zinc and vitamin K found in blueberries increases bone density and
elasticity which leads to healthy bones which in turn, keeps your body strong. IMPROVES SKIN One cup of blueberries contains 24 percent of the recommended daily dose of vitamin C which is a big factor in building collagen. It helps to improve your skin health by reducing acne and preventing skin damage caused by UV rays, smoke, dust and pollution that can cause wrinkles and age spots. PROMOTES DIGESTION AND WEIGHT LOSS At only 84 calories a cup and with 14 percent of the recommended daily dose of fiber, blueberries are a great low-calorie snack that assists with digestion and weight loss by making you feel full. DETOXIFICATION The anthocyanins in blueberries help to detoxify heavy metals such as lead, mercury, cadmium and arsenic from your body. Fresh or frozen, eat blueberries as is, or on top of waffles, pancakes, or yogurt. Blend them into smoothies or add to baked goods or salads. Any way you eat them, they are a simple and delicious way to improve your health.
BLUEBERRY ALMOND COOKIES By Danielle Moore
These soft, chewy cookies are healthy enough for breakfast and decadent enough dessert. Ingredients: 2 cup blanched almond flour 1/4 cup coconut sugar 1 tsp baking powder 1/2 tsp salt 1/4 cup milk 1 Tbsp butter, melted 1 tsp almond extract 1/4 cup fresh blueberries 2 Tbsp blanched almonds, chopped How to make it: Preheat oven to 350F Line a baking sheet with parchment paper
In a bowl, whisk almond flour, coconut sugar, baking powder and salt Add milk, melted butter and almond extract then whisk to combine Add blueberries and almonds and fold in with a rubber spatula Scoop about 1 Tbsp dough and roll into a ball then flatten slightly and place on prepared baking sheet. Repeat with remaining dough. Bake 15-17 minutes, until just golden then cool completely
Yields: 6-8 Serves: 2
Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes
es One cup of blueberri t contains 24 percen d of the recommende C in m ta vi of daily dose in r cto fa g which is a bi building collagen
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
21
