Blueberries are brain boosters
September 4th 2011 20:06
Blueberries are inexpensive and versatile. And, because they are full of antioxidants, they qualify as brain food. But they are not alone in this last quality. Leafy greens and walnuts (rich in healthy fats and vitamin E, an antioxidant that protects brain cells) are also good for the thinking cap. Fish, too, is a good choice because of its high quantities of omega 3 fatty acids, which are known to help improve memory and promote communication between brain cells. Flax and canola oils are also high in omega 3s.
Blueberries are inexpensive and versatile. And, because they are full of antioxidants, they qualify as brain food. Blueberry oatmeal pancakes
Whisk together: 1 cup all-purpose flour; 1 cup whole wheat flour; 2 teaspoons of baking powder; and a pinch of salt.
Whisk together 2 cups milk; 2 eggs; 2 tablespoons of canola or flax oil and 1 cup cooked oatmeal. Add to the dry ingredients and stir just until combined.
Cook pancakes on an oiled skillet set over medium heat; place fresh blueberries on top as they cook, and flip when bubbles break through the surface.
Freeze leftovers to reheat in the toaster or microwave on busy weekday mornings.
Berry smoothies
Whiz 1 peeled banana; 2 cups fresh or frozen berries; 1 cup plain yogurt; 1/2 cup juice or milk; and 1-2 tablespoons of honey (or to taste) in the blender until you have a sippable consistency.
To boost nutrients further, add a drizzle of flax oil and/or a small handful of fresh parsley or spinach -It will blend right in!
One-bowl blueberry banana bread
Mash 2 or 3 very ripe bananas with 1/2 cup sugar; 2 eggs; and 1/4 cup canola or flax oil in a large bowl with a potato masher. Add 1 1/2 cups flour; 1 teaspoon baking soda; and 1/4 teaspoon salt and stir until almost combined; add a handful or two of blueberries (and some walnuts too, if you like) and stir until blended.
Bake in a greased loaf pan at 350 F for 50 minutes, until golden and springy to the touch.
Blueberry brown-sugar muffins
In a large bowl, stir together 1 1/2 cups flour; 3/4 cup brown sugar; 1 1/2 teaspoons baking powder; and 1/4 teaspoon salt. In another bowl whisk together 1/3 cup canola oil; 1/3 cup milk; 2 large eggs and 1 teaspoon of vanilla.
Add the wet to the dry ingredients and stir until almost combined; add 1 cup blueberries and stir just until blended. Divide between 12 paper-lined muffin tins and bake at 375 F for 20 minutes, or until golden and springy to the touch.
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