This Week…. B is for Blueberries
So this week we are looking at blueberries. Perhaps less popular than the nations favourite- strawberries, this unsung hero of the fruit bowl is a great addition to many dishes. Throw on your cereal in the morning, or why not try our delicious muffins. Made with blueberries and yogurt, these cakes are low in fat and high in taste!
So why are they good for us?
The antioxidants found in blueberries help prevent long-term cell damage. Antioxidants fight free radicals to protect your skin from environmental factors, which can cause skin to age.
A diet containing food high in antioxidants is one of the simplest, most natural things you can do when it comes to enhancing your health and beauty.
Anthocyanin’s, members of the phytochemical group known as bioflavonoids, give blueberries their characteristic pigmentation. More importantly, these colouring agents possess powerful antioxidant and anti-inflammatory properties that promote overall health. If you’re concerned about blotchy, dull or sun-damaged skin, eating blueberries and other anthocyanin-rich plant foods on a regular basis could help clear up problem areas and leave your skin looking clearer, firmer and younger looking.
These cakes are a healthy alternative to the usual high calorie equivalents you can buy in supermarkets and coffee shops.
By replacing caster sugar with maple syrup, you can dramatically reduce the sugar content as a teaspoon of maple syrup has half the sugar content of a teaspoon of sugar.
Though relatively small, by replacing white flour with wholemeal you slightly increase the fibre content of the cake.
And perhaps most importantly? The blueberries, which not only make the cakes wonderfully moist in texture, but also keep the skin looking younger and healthier.
Great for breakfast with fresh fruit or as healthy snack during the day.
Wonderfully Moist Blueberry Cakes
Keeps for 24 hours in the fridge
2 large free-range eggs, separated
50g maple syrup sugar
25g wholemeal flour
200g strained Greek yoghurt
Lemon zest and juice of half a lemon
1. Preheat the oven to 180 degrees and fill a muffin tray with muffin cases.
2. Mix the eggs yolks with the maple syrup well. Beat in the flour, then the yoghurt, lemon zest and lemon juice until throughly blended.
3. Whisk the egg whites until stiff. Fold them into the yoghurt mixture.
4. Add a third of the mix to each of the cake cases, then add a few blueberries to each.
5. Divide the remaining blueberries to the mixture and very gently fold. Add the mixture between the cake cases.
6. Bake in the oven for 30 minutes, until the top is brown. The cakes will rise like a souffles and then subside. Allow to cool before lifting out.
Serve with greek yogurt and a drizzle of maple syrup.