Kripalu Recipes: Blueberries
One of the three major fruits native to North America, blueberries exist in two varieties: wild (lowbush) and cultivated (highbush). Blueberries were an essential part of the diet of Native Americans, who believed that the blueberry had magical properties. Perhaps some of the magic comes from plentiful health benefits: blueberries help keep eyesight and memory function healthy; provide a good source of potassium, iron, vitamin C, and dietary fiber; and have the highest antioxidant capacity of any fruit (antioxidants help fight aging, cancer, and heart disease).
Preparation time 5 minutes.
1 cup fresh or frozen blueberries
1 large banana
1½ cups cold milk, rice milk, or soy milk
1 tablespoon pure maple syrup (optional)
In a blender or food processor, combine all of the ingredients and blend on medium-high for 30 seconds or until smooth and frothy. Serve immediately.
For an even cooler smoothie, use a frozen banana. Peel the banana, place in a sealable freezer bag, and freeze for several hours or overnight.
For a crunchy smoothie, add ¼ cup chopped walnuts and blend well.
Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.
Find out more about blueberries:
- "The Best Blueberries on Earth," The Wild Blueberry Association
- "Blueberries," The World’s Healthiest Foods
- "Blueberries for Health," United States Highbush Blueberry Council
- "Health Benefits: Blueberry Health Benefits Receive Big Praise in Science Studies and Media," Oregon Blueberry Commission
Find more delicious and nutritious recipes in Kripalu Recipes.