Blueberries, a natural source of antioxidants
Blueberries contain antioxidants that help protect your cells from free radical damage linked to aging and diseases like cancer.
Blueberries also protect the LDL (low-density lipoprotein) in blood from oxidative damage. Oxidation of LDL or “bad” cholesterol is harmful, and it is associated with heart disease. Thankfully, antioxidants in blueberries can help reduce levels of oxidized LDL and promote heart health.
A study in The Journal of Nutrition has even found that consuming a two-ounce (50-gram) serving of blueberries daily can help lower LDL oxidation by 27 percent over eight weeks in obese people.
Additionally, blueberries can help promote brain health. When subject to oxidative stress, free radicals can damage structures inside brain cells, which adversely affects brain function.
In another study in the Journal of Agricultural and Food Chemistry, researchers found that drinking blueberry juice daily helped improve some markers of brain function in nine older adults with mild cognitive impairment after 12 weeks. (Related: Avocados, berries, and other keto-friendly, low-carb fruits.)
Blueberry breakfast pastries
This recipe from “Keto Bread” by Faith Gorsky and Lara Clevenger also includes apple cider vinegar that helps with detoxification.
Blueberry filling ingredients for 6 large pastries:
- 1 1/2 cups frozen blueberries
- 4 Tbsp powdered erythritol
- 1/2 Tbsp red wine vinegar
- 1 1/4 tsp powdered fruit pectin
- 1/8 tsp stevia glycerite
- 1/8 tsp salt
Ingredients for the crust:
- 3 cups shredded, low-moisture part-skim mozzarella cheese
- 2 cups almond flour
- 2 oz cream cheese
- 3 large eggs, divided
- 1 Tbsp water
- 2 tsp baking powder
- 1 tsp apple cider vinegar
- 1/2 tsp pure vanilla extract
- 10 drops liquid stevia
- Coconut oil spray (for your hands)
Ingredients for the vanilla icing:
- 3/4 cup powdered erythritol
- 3 Tbsp heavy whipping cream
- 1 Tbsp fresh lemon juice
- 2 tsp water
- 1/4 tsp pure vanilla extract
- A pinch of salt
Preparing the blueberry filling:
- Place a medium saucepan over medium heat then add the frozen blueberries, powdered erythritol, red wine vinegar, stevia glycerite and salt. Cover the saucepan then cook the ingredients for 10 minutes.
- Turn off the heat, then stir in the pectin. Let the mixture cool to room temperature.
- Refrigerate the mixture for 30 minutes.
Preparing the crust:
- In a large oven-safe bowl, add the mozzarella and cream cheese. Heat for 60 seconds at 200 F, then stir. Continue heating the mixture in your oven in 20-second increments until the cheese is fully melted and combined after it’s stirred.
- Get a small bowl, then whisk two eggs, the apple cider vinegar, liquid stevia and vanilla.
- Get a medium bowl, then whisk the almond flour and baking powder together.
- Stir the egg mixture into the melted cheese until combined then stir in the almond flour mixture until you have a dough.
- Apply the coconut oil spray on your hands, then knead the dough until you form a ball.
- Divide the dough into two equal portions, then form each portion into two balls.
- Roll each ball of dough out between two pieces of parchment paper until you have a rectangle that’s 12 inches long and nine inches wide.
- Cut each rectangle in half widthwise to create two (9-by-6-inch) sections.
- Cut each section widthwise into thirds to create six (6-by-3-inch) rectangles.
Assembling and baking the pastries:
- Preheat the oven to 375 F, then line two large baking trays with parchment paper.
- Spoon two tablespoons of chilled blueberry jam onto the six rectangles. Spread it in an even layer, but leave a ¼-inch border along the outside.
- Seal each pastry by carefully picking up one rectangle of dough that doesn’t have filling, then place it directly on top of a pastry with filling. Press lightly down the edges to seal and use a fork to crimp. Do this for all six pastries.
- Use a metal spatula to carefully place the pastries on the prepared baking trays.
- In a small bowl, whisk the remaining egg and water. Lightly brush the egg wash on top of each pastry, then discard the extra egg wash.
- Cut four slits on top of each pastry to let steam escape.
- Bake until the pastries are golden for about 18 to 20 minutes. Rotated the trays once halfway through.
- Let the pastries cool completely before icing.
Making the vanilla icing:
- In a small bowl, stir all the icing ingredients.
- Spread the icing onto the cooled pastries. Let it harden before serving.
Snack on nutritious blueberries regularly to boost your brain and heart health and visit Ingredients.news for more keto-friendly recipes.
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