Celebrate Red, White, and Blueberry!

June 16, 2023
| Created by Hannah Casey, RDN, CD

July is National Blueberry Month! This special fruit might be tiny, but it is mighty in taste and nutrition. Due to the deep purple/blue hue that blueberries possess, they are rich in antioxidants called anthocyanins. These special antioxidants destroy unstable radicals, called oxidants, that damage your cells (hence the name antioxidant). A diet rich in antioxidants is consistently associated with many health benefits.  

Blueberries are low in calories but high in vitamins and minerals. They are good sources of vitamin C, vitamin K, and manganese. These vitamins help with wound healing and proper blood clotting. Blueberries are also a good source of fiber, specifically soluble fiber. Soluble fiber turns into a gel-like substance in the colon which aids in lowering cholesterol while also feeding the good bacteria in your gut.  

When focusing on a specific food and its associated benefits, it’s easy to think it is the most important food to eat. While there are a lot of benefits to eating blueberries, a diet rich in a variety of fruits and vegetables has been shown to be the most beneficial toward overall health and well-being. Include more blueberries into your diet and celebrate National Blueberry Month with these delicious recipes:

Blueberry-Banana Smoothie

A smoothie is a wonderfully healthy breakfast or snack! This blueberry-banana smoothie is packed with protein and fruit that will keep you full and satisfied on a hot summer day 

Red, White, and Blueberry Salsa

Going to any holiday-themed parties this summer and needing the perfect patriotic item? This red, white, and blueberry salsa is very fitting! Mix fresh berries, jicama, and mint together for a refreshing appetizer.

Balsamic Berry Mozzarella Skewers

These balsamic berry mozzarella skewers are just the right blend of sweet and savory. Harmons fresh mozzarella and premium balsamic vinegar pair beautifully with fresh mint and berries. All in one enjoyable bite! 

Almond-Blueberry Baked Oats

Need a new breakfast routine? This almond-blueberry baked oat casserole is a great make-ahead breakfast that you just pop in the oven the morning of.  

Looking for more recipes? The Harmons dietitian team is a great resource for ideas. Contact a dietitian via email at dietitians@harmonsgrocery.com for more information.