Blueberry and Spice Bowl

A diet filled with a variety of antioxidant-rich foods can have many health benefits like lowered cholesterol, stabilized blood sugar, reduced inflammation, and a decreased risk of cancer. Plant foods like berries, green leafy vegetables, herbs and spices are packed with anti-inflammatory compounds but sometimes it’s hard to figure out how to regularly get these healthy foods into your diet. Here’s an easy and fast way to get a day’s worth of several antioxidant-rich nutrients all in one bowl. I have to admit, I was a little skeptical about how this would taste but to my surprise, it was quite delicious.

Blueberries: We love them because they’re sweet and juicy but 1 cup a day provides a good dose of vitamin C, fiber and the antioxidant, anthocyanin, which give blueberries their deep blue color and can lower blood pressure and reduce heart disease risk.

Ginger: Powdered ginger is high in plant compounds called gingerols. 1/2 teaspoon per day is the culinary dose that may help lower cholesterol and provide anti-inflammatory benefits.

Turmeric: Turmeric is in the ginger family and contains the polyphenol, curcumin, which has been studied for it’s anti-oxidant and anti-inflammatory benefits. Since curcumin is poorly absorbed by the body, adding a little black pepper, which contains a compound called piperine, helps to absorb the curcumin.

Cinnamon: Studies to support the health benefits are mixed but cinnamon is simply delicious. It adds a natural spicy sweetness to this bowl.

Blueberry and Spice Bowl

Ingredients

1 cup frozen blueberries, defrosted (I love Costco brand because they are plump and sweet)

1/2 cup fat-free plain Greek yogurt or kefir

1/2 teaspoon ground ginger

1/4 teaspoon turmeric

1/4 teaspoon cinnamon

dash of black pepper

Directions

Combine everything in a bowl and enjoy! It’s that simple.

This is excellent as is but for some crunch and a healthy dose of omega-3 fatty acids, add some chopped walnuts, ground flax seeds or chia seeds.  If your blueberries are not very sweet, add 1/2 of a ripe banana*.

*To make your banana even sweeter, slice the banana and place it in a microwave-safe bowl. Microwave for 20 seconds. Then mix it into the blueberry mixture.

Inspired by a recipe from drannwellness.com

judymatusky.com

 

 

 

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