By popping some luscious blueberries in your mouth, you’ll be filled with antioxidants, vitamin C, copper, selenium, zinc, fiber and iron. And that’s just the beginning…
If you aren’t eating blueberries, starting is a must for your to-do list!
Want to slim down?
Say hello to blueberries! For starters blueberries are low in calories (80 calories/cup, 3.6 g fiber).
Research suggests blueberries are super skinny because they contain the phytochemical C3G that may increase production of both adiponectin, which enhances fat metabolism and leptin, which suppresses appetite. This means that blueberries not only help you to burn more fat but also help you to feel less hungry so that you are less likely to overeat! Woohoo!
Plus, blueberries are packed with fiber to help to keep you full…and to help flush out your digestive tract so you don’t experience bloat from constipation. This is all blueberry exciting news when you want to step on the beach!
With blueberries, you’ll also get antioxidants and vitamin C both that help to fight off free radicals which are known for damaging cells that lead to diseases like diabetes and cancer.
They have also been found to slow down vision loss, increase brain health and helps fight against heart disease.
Incorporating blueberries into your diet is obviously a must! Try these ways to get ’em in your diet:
- Have blueberries as an afternoon snack instead of other sweet snack
- Toss them on your salads for a sweet burst
- Throw them in your oatmeal
- Make a parfait layering them with Greek nonfat yogurt
- Blend frozen blueberries with almond milk and freeze in popsicle trays or drink as a smoothie.
Here’s a simple healthy and low-cal blueberry pie recipe to help celebrate this healthy and antioxidant rich day! 142 Skinny calories per individual pie! Dig in and enjoy!
Homemade Skinny Blueberry Pie
Note: When we want to make this in a hurry, we bake the pie filling on twelve individual graham crackers so we end up with twelve mini-pies and it is out of this world!
If we want a more traditional pie, we use the crust recipe below that our client shared with us–it’s delish and so much healthier than traditional versions. (If you want to use store-prepared pie crust, just know the calories will be a lot higher).
- 1/2 cup sugar
- 3 tbsp cornstarch
- ¼ tsp salt
- ½ tsp ground cinnamon
- 4 cups fresh blueberries
- 1 tbsp butter
Easy version Pie Crust:
- 12 Graham Crackers
More traditional style Healthy Pie Crust:
- Oil in a spray jar
- 12 Graham crackers
- 2 ripe bananas
- 2 teaspoons honey
If you are making pie crust: (If you prefer to use the graham cracker as your pie bottom, start at step 7)
- Preheat oven to 350 degrees
- Mash the bananas with a fork and put them in a mixer and add the honey.
- Break the graham crackers into small pieces and add them to the mixer. Blend on low speed to form a cohesive mix. Depending on your mixer, you may begin to form a dough at this speed.
- After 3-4 minutes if you have not formed a dough, gradually turn up the speed of the mixer, slowly, until the texture is dough-like.
- Spray your pie dish with oil spray.
- Place the ball of dough in the center of the pie dish and using your fingers spread the dough out across the bottom and up the edges of the pan.
- Place blueberries in a large bowl.
- Combine sugar, cornstarch, salt, and cinnamon until mixed thoroughly. Sprinkle over blueberries.
- Pour the blueberry mixture into the crust, and place small amounts of butter throughout, on top of blueberry mixture. If you are using graham crackers, simply divide the blueberry mixture amongst 12 graham crackers and drop the butter throughout. Then bake until the graham cracker starts to get golden.Bake pie for about 50 minutes, or until crust is golden brown.
Per Serving Using the 12 mini pies: 142 calories, 3 g fat, 1 g saturated fat, 30 g carbohydrate, 1 g protein, 18 g sugar, 2 g fiber, 140 mg sodium
Nutrition info will be similar using the Graham pie crust that you make yourself.
How else have you used blueberries to curb your sweet tooth?