Washington Blueberries: All You Need To Know

Washington Blueberries: All You Need To Know


We all know fruits, especially berries are exceptional good for our well being. Why exactly is that? Today’s writeup will be on these delectable Washington Blueberries and why they are considered a type of superfood. Read on below. 

Washington Blueberries: All You Need To Know
Washington Blueberries: All You Need To Know

Stumbling upon Washington blueberries, especially during these times where we want to keep healthy amidst the lure and temptation of “unhealthy” food around us. Did you know one cupful of Washington blueberries contains only 80 calories per serving. Not only are they low in fat and sodium, Washington Blueberries have phytonutrients called polyphenols. This group includes anthocyanins, which are compounds that give blueberries their blue color. 

Have some blueberries today!
Have some blueberries today!


Where are Washington Blueberries Grown?


No prizes for guessing the origin. Washington blueberries specifically, are grown abundantly in Washington State, U.S. Owing to ideal growing conditions, the United States produces more blueberries than any country in the world, and Washington is the largest blueberry producing state in the U.S.

So that's how Washington Blueberries are grown!
So that's how Washington Blueberries are grown!
Washington Blueberries


Naturally sweet and delicious, there are two types of Washington Blueberries to choose from; the Frozen Blueberries and the Fresh Blueberries. So what exactly is the difference? 

While Washington fresh blueberries are only in season during summer months, Washington frozen blueberries are available year-round which makes it convenient and accessible to use.  You can store up in your fridge and thaw  them when you feel like eating/snacking/serving in dishes anytime. I don’t mind stocking up some of these yums in my fridge!

Fresh Blueberries
Fresh Blueberries

The Malaysian Ministry of Health recommends that you include all the various colours of fruit and veggies to get the most of their phytonutrients. Blueberries are the perfect choice to get your blue purple colour choice in your diet. Washington Blueberries are a good source of Vitamin C and are high in manganese.

Picking some blueberries to snack on today
Picking some blueberries to snack on today

Incorporate Washington Blueberries in Your Meals


There are lots of quick and easy ways to include the goodness of Washington blueberries into your meals. Below I’ll be sharing 2 quick recipes courtesy of Indra Balaratnam, Consultant Dietitian. Check it out below. 

Washington Blueberry Rehydrator (Serves 1 person)

Washington Blueberry Rehydrator
Washington Blueberry Rehydrator

Ingredients:
  • ½ cup frozen Washington blueberries
  • 250 ml coconut water
  • 1 small frozen banana or ½ large frozen banana
Method:
  • Place all the ingredients into a smoothie blender
  • Blend till smooth
  • Serve chilled

Nutrient Analysis (per serving):
Calories: 160
Protein: 3g
Total fat: 1 g
Saturated fat: 0g
Carbohydrates: 38g
Dietary fiber: 7g
Cholesterol: 0mg
Sodium: 254 mg

Vitamin C: 20mg
Vitamin A: 92 IU
Calcium: 66mg
Iron: 1.1mg

Washington Blueberries Wholewheat Waffles 

Washington Blueberries Wholewheat Waffles
Washington Blueberries Wholewheat Waffles 


Makes: 6 standard-size rectangular waffles

Ingredients:
  • 1 cup frozen Washington Blueberries
  • 1 ½ cups atta flour (whole wheat flour)
  • 3 teaspoons baking powder
  • ½ teaspoon salt
  • 340 ml low fat milk
  • 2 eggs – beaten well
  • 3 Tablespoons vegetable cooking oil 
  • 2 Tablespoons ground almonds

Method:
  • Put the beaten eggs, low fat milk and vegetable oil into a large bowl and mix well.
  • In another bowl, mix the atta flour (whole wheat flour), baking powder and salt.
  • Fold the atta flour mixture into the egg mixture until well combined into a smooth batter.
  • Mix in the ground almond
  • Gently stir in 1 cup frozen blueberries. (Tip: Do not over stir the blueberries into the batter otherwise the blueberries will mash up)
  • Follow the heating instructions on your waffles maker.
  • Pour enough batter into the preheated waffle iron to cook till golden brown.

Nutrient Analysis (per rectangular waffle):
Calories: 238 
Protein: 8g
Total fat: 11g
Saturated fat: 2g
Carbohydrates: 29g
Dietary fiber: 4g
Cholesterol: 59mg
Sodium:  244mg

Vitamin C: 1mg
Vitamin A:  200 IU
Calcium: 201mg
Iron: 2mg

Blueberry Muffins. Yum!
Blueberry Muffins. Yum!

Washington blueberries can be found, fresh, frozen, or dried in our supermarkets. Washington frozen blueberries are a great way to get blueberries here in Malaysia, even when they aren’t in season. The nutritional quality of the blueberry is well preserved when frozen. 


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