Blueberries - Breakfast Powerhouse

Tis the Season

It's blueberry season, and if you're like me at all, you'll be making the most of these delicious and nutritious berries.The nutritional value of blueberries make them one of the most healthy foods we can eat, and also one of the most delicious (in my opinion).

Not only are these indigo berries full of vitamins and minerals, they're one of the best sources of anti-oxidants in the plant kingdom. Anti-oxidants help your body in preventing cancer-caused cell damage and in retarding the aging process in your cells. They help stop the formation of free radicals that can compromise the immune system.

Blueberries for Breakfast

You can add blueberries to your meals in a variety of ways, but we love them for breakfast. Added to yogurt and a little juice,they make great smoothies. Mix them with other seasonal fruit, add some pumpkin and sunflower seeds, a little home made granola, and top with yogurt - another yummy breakfast.

However, at least once a week The Man likes pancakes, and this is where blueberries can really make a difference. Here's my recipe for healthy blueberry pancakes.

Pancakes topped with Blueberries
Pancakes topped with Blueberries

Healthy Blueberry Pancakes

This makes 6 pancakes - each about 5 inches in diameter. Served with fresh juice and a good dark cup of coffee, this is a real favourite with us:

  • 1/4 cup quinoa flour
  • 1/4 cup buckwheat flour
  • 1/2 cup whole wheat flour
  • 1 ample tsp of baking powder
  • 1/4 tsp sea salt

Mix all dry ingredients in a bowl. Make a well in the center.

Add:

  • 1 egg
  • 1/4 cup oil
  • 3/4 cup milk (can be soy, almond, rice or regular milk) - you may need more

Using a whisk or a fork, mix the wet ingredients, slowly incorporating them into the dry. Do not overmix. A few lumps is okay. If the batter sits, it may stiffen and you'll need to add more liquid.

Fold in fresh or frozen blueberries - I like using them fresh, as they seem to work better. Use anywhere from a half cup to a cup. We think the more you use, the better the pancakes.

Cook on a griddle, turning when the edges begin to dry. Serve hot, with your choice of toppings. I prefer more blueberries, just warmed through, along with a bit of butter. The Man likes to top his with real maple syrup. Just don't use any of those fake-flavored sugary syrups.

Alternative:

You can use 1/2 tsp soda, 1/2 tsp baking powder and substitute the milk with either thinned yogurt or buttermilk. This makes a softer pancake, but it's equally delicious.

Preserving Blueberries

Although fresh blueberries are now in season, these little nutrition packed berries are equally good frozen. If you don't have your own bushes, then buy some from a blueberry farm or a farmers market and freeze your own for year-round access. Just rinse them, spread them on a cookie sheet, freeze them and then bag them.

You'll enjoy them all winter long!


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