Blueberries: Superfood Great as Snacks and Versatile Ingredient in Cooking & Baking

Blueberries are naturally sweet, tart and nutritious – making them a beloved superfood.

Oregon and Washington are the two top blueberry producing states in the U.S. Because of the ideal growing conditions, these two states offer the best quality fruits that garnered much popularity the world over. 

For your information, blueberries are popular for their benefits and are known to be a heart-healthy superfood, highly versatile to be enjoyed as it is – a snack or incorporated into various recipes. They are widely used in baked items, salads, desserts, and smoothies. Visually, the fruits look very appealing and energise any meal.

Blueberries as Main Ingredients in Cooking & Baking

To showcase the versatility of using blueberries in cooking and baking, this time Oregon & Washington Blueberries has collaborated with Chef Bob Kamaruddin Adnin to create 2 recipes using Oregon & Washington Blueberries as one of the main ingredients.

I have tried one of the recipes which is the Bean Sprout Kerabu with Blueberry Sauce. Here’s a short clip of my cooking experience.

Watch Chef Bob in action through these links:
1) Blueberry Crumble Pie : https://youtu.be/WPfCjdEN1jE
2) Bean Sprout Kerabu with Blueberry Sauce: https://youtu.be/Y6L9xp4WMdU

Rich in Antioxidants and Nutrients

Research findings indicate blueberries contain antioxidants and other nutrients that aid our bodies to stay healthy and may help prevent age-related diseases.  

Below are the various blueberries nutrition facts and health benefits:

1. One cup (148g) of blueberries contributes 25% of your daily value of vitamin C, 14.4 milligrams of vitamin C.

• Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping to prevent cellular damage.
• Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy.
• Vitamin C may help support the body’s immune system.

2. One cup (148g) of blueberries contains 3.6g fibre, equivalent to 14% of your daily fibre requirement.

• Dietary fibre has been shown to provide numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.

3. Blueberries are rich in antioxidants

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

4. One cup (148g) of blueberries contributes 36% of your daily value of vitamin K, 28 micromilligrams of vitamin K.

• Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss.

Blueberries are certified as a heart-healthy food by the American Heart Association and contain natural compounds that help the brain stay strong.

For more information about blueberries from the U.S., do check out the links below:
Oregon Blueberries: https://www.oregonblueberry.com/
Washington Blueberries: https://wablueberries.com/wa-blueberry-commission/

Recipe of Bean Sprout Kerabu with Blueberry Sauce

Ingredients:
300 grams beansprouts, tailed and wash thoroughly
Half cup of chopped or julienned French beans
1 medium shallots or red onion, thinly sliced
2 bird eye chillies, finely chopped

150grams of poached prawns
Springs of basil leaves

Half cup of lightly toasted desiccated coconut

SPICE INGREDIENTS – Pound in pestle and mortar
50 grams shallots or red onion – chopped
2 garlic cloves
1 red chilli
1 tbsp dried shrimp, soak in hot water to soften
Pinch of salt
1 tsp sugar

1 tsp vegetable oil 

Blueberry sauce
2 tbsp butter
1 cup of Oregon or Washington fresh blueberries 
1 to 2 tbsp balsamic vinegar
1 tbsp orange or lemon juice
1 tbsp honey

Method:
In a mixing bowl, mix the beansprouts, French beans, sliced onions, birds eye chillies and set aside.

Heat the 1 tsp of oil in a frying pan and then sauté the pounded ingredients for a few minutes then add in the desiccated coconut, stir to mix.  Season with salt and sugar.  

Let the pan cook for another one minute then turn the heat off.  Let the mixture cool for a few minutes before mixing it to the beansprouts bowl.  As the beansprouts are mixed into the warm coconut mixture they will soften slightly while maintaining its crunchiness. Cover and put in the fridge.

Make the blueberry sauce. Heat butter in a pan. Once melted add in the Oregon or Washington fresh blueberries and the rest of the sauce ingredients.  Let boil then turn down the heat to simmer for 5 minutes.  

To serve: Top salad with poached prawns then drizzle the blueberry sauce onto the salad. Garnish with basil leaves and more chopped chillies if you prefer.

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