Let’s Celebrate Blueberries this July!

Let’s Celebrate Blueberries this July!

 

July is National Blueberry Month. This time of year, the sun is high in the sky and causes ripples of heat that seem to synchronize with the waves of sounds from the chirping cicadas. Nothing completes this picture-perfect image of summer better than a handful of ripe, juicy blueberries.  National Blueberry Month was established in 1974 to celebrate blueberries’ role in nourishing the nation. Celebrating National Blueberry Month offers us a moment to pause and enjoy blueberries’ simple and nutritious goodness.  

 

Blueberry History

There’s evidence that blueberries were a part of life for indigenous North Americans as far back as 13,000 years ago. They seemed to be used for medicinal purposes as well as for their beautiful color and delicious flavor! Thousands of years later, in the early 20th century, an agricultural specialist, Elizabeth White, worked with an experimental botanist to cultivate the blueberry bushes we know and love today from wild blueberry bushes. From there, thousands of blueberry bush seedlings began shipping across state lines. With the increased availability of blueberries, blueberry recipes began popping up and became mainstays of summer cuisine. 

 

Health Benefits of Blueberries

Researchers and consumers alike agree that blueberries are a summertime superfood. What makes these delicious little berries so powerful? Research shows that blueberries contain diverse phytochemicals (plant chemicals) that act as powerful antioxidant, anti-inflammatory, and neuroprotective agents. 

They’re rich in anthocyanins, which are powerful antioxidants and are the pigments that give blueberries their deep blue color. 

Heart-healthy: Blueberry consumption has been linked to lower blood pressure and improved cholesterol levels. Celebrating National Blueberry Month may help reduce heart disease risk by improving blood vessel function and reducing arterial stiffness. 

Brain-healthy: Blueberries are currently being studied for their potential in brain health. They’ve been found to improve vascular function and cognitive performance in older individuals, and so studies are promising! Talk about a pretty tasty way to keep your brain healthy!

Improved insulin sensitivity: The same anthocyanins that pack blueberries with antioxidants have been found to help with insulin sensitivity and glucose metabolism. 

 

Recipes

Healthy Blueberry Crumble by Eating Bird Food

Ingredients 

• 3 ½ cups frozen wild blueberries, no thawing required*
• 1 teaspoon vanilla
• 1 cup old-fashioned rolled oats
• 1 cup chopped pecans
• ½ cup almond flour
• ⅓ cup maple syrup
• ¼ cup melted coconut oil
• ¼ teaspoon cinnamon
• ¼ teaspoon sea salt

Instructions 

• Preheat the oven to 375°F.
• Spray a 9-inch or 8-inch circular or square baking dish with cooking spray. Add blueberries to the dish and drizzle vanilla over the top. Set aside.

 

Blueberry Lavender Shrub by Mountain Rose Herbs

Ingredients

• ¼ cup organic blueberries
• ¼ organic lavender flowers
• Organic unfiltered apple cider vinegar (you can also use a white vinegar or balsamic vinegar if preferred)
• Raw, local honey
• Parchment paper or a plastic lid

Instructions

• Add blueberries and lavender flowers to a quart-size glass jar.
• Pour apple cider vinegar in until it reaches about ¾ full.
• Top off with the honey.
• Add parchment paper between the metal lid and use a plastic lid.
• Shake well every day for 4-6 weeks.
• Strain and add in more honey to taste if needed.
• Store in a jar or bottle, label with date, ingredient,s and name.
• Store for up to 4-6 months. Refrigerate for a more stable and longer shelf life.

 

Blueberry Lavender Herbal Mocktail by Mountain Rose Herbs

Ingredients

• 1-2 Tbsp. blueberry lavender shrub (see recipe above)
• 6 oz. Unflavored bubbly water
• Juice of half a lemon
• Optional: Add in 5-10 drops of some herbal bitters

Instructions

• Fill your glass with ice.
• Pour shrub over ice and top with bubbly water.
• Squeeze lemon on top
• Stir well.