We are constantly being told that berries are good for us and an affordable ‘super food’ and it is easy to see why. These little lovelies don’t just look pretty and taste amazing but they are packed with antioxidants, fibre, vitamin C and flavonoids so adding to your diet is an easy, delicious way to be healthier.
Here’s just a few facts we didn’t know about:
A small handful of around 40 blueberries contain nearly eight times more antioxidant activity than a small banana.
Berries are great for losing weight because their high water content means you fill up quicker without loads of calories.
The flavonoids in raspberries create the lush, red flesh, and guard against cancers, heart disease, asthma, arthritis, cataracts, Alzheimer’s and age-related neurological diseases. Grab those raspberries in your next shop.
When you need a vitamin C boost go for strawberries because just nine will give you your entire daily requirement.
Amazingly the tiny seeds in blackberries are a fantastic fibre source.
The guys over at Seasonalberries are constantly on the look out for fun ways to add fruit into everyday eating and they have really hit the spot with these yummy blueberry muesli bars. These nutritious little bars of goodness are perfect for breakfast on the go, for adding to lunchboxes and as a post-run snack.
To make ten you need:
150g (5oz) blueberries
1 level tablespoon cornflour
75g (3oz) mixed sunflower seeds, pumpkin seeds and sesame seeds
175g (6oz) porridge oats
150g (5oz) butter
75g (3oz) light muscovado sugar
2 level tablespoons golden syrup
75g (3oz) wholemeal plain flour
Preheat the oven to 180oC (350oF) or gas mark 4. Lightly brush the base and sides of a shallow 20cm (8inch) cake tin and line the base with non-stick baking paper.
Pop the blueberries in a bowl, sprinkle over the cornflour and gently mix with a spoon until the fruit is evenly covered.
Add the seeds to a plastic bag, seal the end of the bag then bash with a rolling pin until the larger seeds are crushed. Scoop out three tablespoons and put into a bowl with three tablespoons of the oats and save for the topping.
Add the butter, the sugar and the golden syrup to a saucepan and cook over a low heat for 3-4 minutes, stirring with a wooden spoon until the margarine or butter has melted.
Take the saucepan off the heat then add the seeds from the plastic bag and the rest of the oats into the pan along with the flour and mix together well.
Spoon about two thirds of the oat mixture into the paper lined tin and spread flat with a round bladed knife. Sprinkle the blueberries on top then dot small spoonfuls of the rest of the oat mix on top to make an even layer with a few of the blueberries still showing. Sprinkle with the saved seeds and oats.
Bake for 25-30 minutes until the top is golden brown. Take out of the oven with oven gloves, put on to a wire rack and leave to cool in the tin.
Loosen the edge of the muesli bars, take out of the tin, peel off the lining paper then cut into 10 bars and then put in an air tight container, or wrap individually in foil and keep in the fridge until needed.