5 Kid Friendly Recipes: Blueberries

Here are some health benefits of blueberries!

Rich in Antioxidants

• Blueberries are packed with antioxidants like vitamin C, anthocyanins, and flavonoids, which help protect cells from damage caused by free radicals and support immune function.

High in Fiber

• They are an excellent source of dietary fiber, which promotes healthy digestion, prevents constipation, and supports overall gut health.

Vitamins and Minerals

• Blueberries contain vitamins such as vitamin C and vitamin K, as well as minerals like manganese, which are essential for growth, development, and overall health.

Supports Brain Health

• The antioxidants in blueberries may help improve cognitive function and protect against age-related decline in brain health.

Anti-Inflammatory Properties

• Blueberries have anti-inflammatory effects, which may help reduce inflammation in the body and support overall health.

Blueberry Pancakes

• Ingredients:

  1. 1 cup all-purpose flour

  2. 1 tablespoon sugar

  3. 1 teaspoon baking powder

  4. 1/2 teaspoon baking soda

  5. 1/4 teaspoon salt

  6. 1 cup buttermilk (or milk with 1 tablespoon vinegar)

  7. 1 egg

  8. 2 tablespoons melted butter

  9. 1 cup fresh or frozen blueberries

• Instructions:

  1. In a large bowl, whisk together flour, sugar, baking powder, baking soda, and salt.

  2. In another bowl, whisk together buttermilk, egg, and melted butter.

  3. Pour wet ingredients into dry ingredients and stir until just combined (batter will be slightly lumpy).

  4. Gently fold in blueberries.

  5. Heat a non-stick griddle or skillet over medium heat.

  6. Pour 1/4 cup of batter onto the griddle for each pancake.

  7. Cook until bubbles form on the surface, then flip and cook until golden brown.

  8. Serve warm with maple syrup or yogurt.

Blueberry Banana Smoothie

• Ingredients:

  1. 1 ripe banana

  2. 1 cup fresh or frozen blueberries

  3. 1 cup milk (dairy or non-dairy)

  4. 1/2 cup plain Greek yogurt

  5. Honey or maple syrup to taste (optional)

  6. Ice cubes (optional)

• Instructions:

  1. Place banana, blueberries, milk, Greek yogurt, and sweetener (if using) in a blender.

  2. Blend until smooth and creamy.

  3. Add ice cubes if desired and blend again until well combined.

  4. Pour into glasses and serve immediately.

Blueberry Muffins

• Ingredients:

  1. 1 3/4 cups all-purpose flour

  2. 1/2 cup sugar

  3. 2 teaspoons baking powder

  4. 1/2 teaspoon salt

  5. 1 egg

  6. 3/4 cup milk (dairy or non-dairy)

  7. 1/3 cup vegetable oil

  8. 1 cup fresh or frozen blueberries

• Instructions:

  1. Preheat oven to 375°F (190°C). Grease or line a muffin tin with paper liners.

  2. In a large bowl, whisk together flour, sugar, baking powder, and salt.

  3. In another bowl, beat egg and stir in milk and vegetable oil.

  4. Pour wet ingredients into dry ingredients and stir until just combined (batter will be lumpy).

  5. Gently fold in blueberries.

  6. Spoon batter into muffin cups, filling each about 2/3 full.

  7. Bake for 18-20 minutes, until muffins are golden brown and a toothpick inserted into the center comes out clean.

  8. Let cool in the muffin tin for 5 minutes before transferring to a wire rack to cool completely.

Blueberry Frozen Yogurt Bark

• Ingredients:

  1. 2 cups plain Greek yogurt

  2. 1 tablespoon honey or maple syrup

  3. 1 cup fresh blueberries

  4. 1/4 cup granola (optional)

• Instructions:

  1. Line a baking sheet with parchment paper.

  2. In a bowl, mix together Greek yogurt and honey or maple syrup.

  3. Spread yogurt mixture evenly onto the prepared baking sheet.

  4. Sprinkle fresh blueberries and granola (if using) over the yogurt.

  5. Freeze for 3-4 hours, or until firm.

  6. Break into pieces and serve immediately.

Chicken and Blueberry Salad Wraps

Ingredients:

• 2 cups cooked and shredded chicken breast

• 1/2 cup plain Greek yogurt (or mayonnaise)

• 1 tablespoon honey

• 1 cup fresh blueberries

• 1/4 cup diced celery

• Salt and pepper to taste

• Lettuce leaves or whole wheat tortillas

Instructions:

1. In a bowl, combine shredded chicken, plain Greek yogurt (or mayonnaise), honey, diced celery, salt, and pepper.

2. Gently fold in fresh blueberries.

3. Spoon chicken and blueberry mixture onto lettuce leaves or spread onto whole wheat tortillas.

4. Roll up tightly to form wraps.

5. Serve immediately or refrigerate until ready to eat.