BlueBerry time!

I am so excited to buy tons of pints of blueberries after reading this article!

Meatout Mondays have some great ideas, get on the veggie train a few meals/days per week!

Benefits of Blueberries

Bioactive compounds found in berries, especially blueberries, are shown to lower blood pressure and prevent hypertension, according to a study published in the American Journal of Clinical Nutrition.

The team of scientists followed nearly 200,000 people over a period of 14 years, assessing their intake of flavonoids from a variety of natural foods including apples, orange juice, blueberries, and strawberries. They found that the group consuming the highest amount of anthocyanins (found mainly in blueberries and strawberries in the U.S.) were 8% less likely to develop hypertension.

A more in-depth analysis showed that consumption of blueberries in particular conveyed the highest degree of protection against developing high blood pressure with a 10% lower incidence for those eating the fruit once a week.

To read the full article, click here.

Blueberry Vinaigrette

 

Eating healthy doesn’t get any easier or more delicious than this! Spruce up your spring salads with this refreshing dressing. Drizzle it over a bed of fresh greens sprinkled with tomatoes, walnuts, and whole blueberries for a truly tasty treat. Prepare the dressing right before serving or blend in extra liquid to make it easier to pour.

Ingredients:
1/2 cup fresh blueberries
1 Tbs. apple juice
2 Tbs. red or white wine vinegar
2 Tbs. soy yogurt* (try WholeSoy -- see product)
1 tsp. shallots, coarsely chopped
1/8 tsp. salt
1 pinch stevia, agave nectar, or other sweetener
freshly ground black pepper (to taste)

* If you choose not to use soy yogurt, you can use additional apple juice instead.

Directions:

1. Puree all ingredients in a blender until relatively smooth.
2. Drizzle over salad and serve immediately.

Click here for the printable version.

Check out this and more outstanding recipes on the Fat Free Vegan blog!