Drinking a healthy blueberry shake protects you against chronic diseases. Blueberries are rich in antioxidants - substances that protect your cells against free radical damage. Blueberries are sold fresh or processed as individually quick frozen (IQF) fruit, purée, juice, or dried or infused berries. These may then be used in a variety of consumer goods such as jellies, jams, pies, muffins, snack foods, pancakes or as additives to breakfast cereals.
Blueberry jam is made from blueberries, sugar, water and fruit pectin. Blueberry sauce is a sweet sauce prepared using blueberries as a primary ingredient. Blueberry wine, yes there is wine too, is made from the flesh and skin of the berries, which is fermented and then matured; usually, the lowbush variety is used.
Blueberries consist of 14% carbohydrates, 0.7% protein, 0.3% fat, and 84% water. They contain negligible amounts of micronutrients, with moderate levels of the essential dietary mineral manganese, Vitamin C and K, and dietary fibre. Generally, the nutrient content of blueberries is a low percentage of the DV. A 100-gm serving provides a relatively low caloric value of 57 kcal with a glycemic load of 6.
Blueberries contain anthocyanins, other polyphenols, and various phytochemicals under preliminary research for their potential biological effects. Most polyphenol studies have been conducted using the highbush cultivar of blueberries, while the content of polyphenols and anthocyanins in lowbush (wild) blueberries exceeds values found in highbush cultivars.
Almond milk is a plant milk with a watery texture and nutty flavour manufactured from almonds, although some types or brands are flavoured in imitation of cow’s milk. It does not contain cholesterol or lactose and is low in saturated fat. Almond milk is often consumed by those who are lactose-intolerant and others, such as vegans, who avoid dairy products.
Commercial almond milk comes in sweetened, unsweetened, vanilla, and chocolate flavours, and is usually fortified with micronutrients. It can also be made at home using a blender, almonds, and water. The global almond milk sales in 2018 were US$5.8 billion, growing at 14 per cent per year, and are forecast to be a US $13 billion global market by 2025.
Here’s the recipe for Blueberry Protein Shake.
Preparation time: 5 mins
Cooking time: 5 mins
Servings: 1
Ingredients:
- ¾ cup almond milk
- 1 cup spinach
- 2 cups Greek yoghurt
- 1 cup raw almonds
- ½ cup blueberries
- 1 scoop vanilla protein powder
- ½ cup almonds
Method:
- In a blender, pour in the almond milk first.
- To it, add the spinach, blueberries, almonds, and the Greek yoghurt.
- Finally, add the vanilla powder and blend it into a smooth paste.
- Your healthy Blueberry Protein Shake is ready to be served.
