Day 62 -- Berry, Berry Good For You! - Part 1

This is the first part of my tribute to my favorite fruit -- the berry.  Ever since I was a kid, I've alway thought berries were the queens of the fruit kingdom.  They weren't as commonly available (at least not in my house) as apples, oranges and bananas.  They looked lusciously appetizing.  They were so easy eat.  And they were my favorite flavor -- red.

Raspberries, strawberries, blueberries.  I also consider cherries a berry since they are small and round and bite-sized.  But I'm going to start with the super-berry, the blueberry.  It has been designated by many as a superfood.  And hey, if Superman can eat them, then maybe I should, too.

Actually, they're a superfood because of their high concentration of anti-oxidants.  Anti-oxidants neutralize free radicals.  Free radicals damage cells and damaged cells are more vulnerable to diseases including cancer.   Studies show that the ellagic acid in blueberries may actually slow the growth of some cancerous tumors.  Blueberries, along with raspberries, blackberries and boysenberries, have more ellagic acid than any other fruits.  And if you eat wild blueberries, the benefits are even greater.

Eating blueberries may also help prevent and fight Alzheimer's disease, heart disease, eye disease and some forms of blindness, urinary tract infections, and other serious and potentially deadly conditions. Consuming blueberries may even slow the signs of aging and help reduce cholesterol.

For the greatest health benefit, blueberries should be eaten as whole fruit, ideally in their raw and unprocessed form. Many of the beneficial nutrients are lost when blueberries, and any other fruits, are processed. Whole blueberries have more nutrients than juices or supplements made from processed blueberries.  I eat blueberries on my morning oatmeal.  And I found this recipe for fat-free vegan muffins.  I'm going to give this a try soon.

Fat-Free Vegan Blueberry Muffins
from Fat-Free Vegan Recipes website, Recipe By :Susan Voisin
Serving Size : 12       Preparation Time :0:30

2 cups flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
2/3 cup sugar
1/2 tablespoon Ener-G Egg replacer — MIXED WITH
2 tablespoons water
1/2 teaspoon vanilla
3/4 cup soy milk — or rice milk
3/4 cup applesauce
2/3 cup blueberries — fresh or frozen (measured then defrosted)

Preheat the oven to 400 degrees. Sift the first 5 ingredients together, and then add all the wet ones. Mix just until moistened. Fold in the blueberries and then fill muffin cups (paper-lined or sprayed) full. Bake 20 minutes.

Nutrition Facts
Nutrition (per serving): 141 calories, 4 calories from fat, <1g total fat, 0mg cholesterol, 227.5mg sodium, 59.1mg potassium, 31.6g carbohydrates, 1.1g fiber, 12.6g sugar, 2.7g protein, 2.6 points.