Wish Upon A Dish: Top 20 Power Foods for Diabetes - #2 Blueberries

August 10, 2011

Top 20 Power Foods for Diabetes - #2 Blueberries


Enjoy the benefits of blueberries on their own or in a variety of foods, including smoothies and pancakes. Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation. Flavonoids may also help decrease the LDL (bad cholesterol)-oxidation process that can lead to arterial plaque, according to the Cleveland Clinic.

Blueberries get their dark blue color from anthocyanins, another disease-fighting antioxidant that may benefit heart health. Blueberries have also been studied for their potential to protect and improve vision.

One serving is 3/4 cup and has 15 grams of carbs. You can enjoy fresh, in-season blueberries May through October or buy the frozen varieties year-round.

There are a million ways to enjoy blueberries but I think the overall favorite is in a pancake.
I created these pancakes because I wanted a blueberry pancake, that I could eat and have it stay with me all morning.

Blueberry Oatmeal Pancakes

makes 6 medium pancakes, 8 small ones or 2 servings
* 1 packet instant oatmeal, any flavor
* 1 cup 1% milk
* 1 tablespoon melted butter
* 1 tsp baking powder
* 1/4 tsp baking soda
* 1/4 tsp salt
* 1 tbls sugar sub
* 1 1/2 to 2 cups whole wheat pastry flour
* Dozen washed blueberries

In a large mixing bowl, add oatmeal, milk and butter and nuke for 75 seconds.
Let sit to soften the oats. Add the rest of the ingredients, along with 1 cup flour.
Stir adding more flour, spoon by spoon until it is lumpy thick but pourable.
Non-stick pan, pour batter, add blueberries. When bubbles appear, flip.
Remove to warm plate, place an inverted bowl on pancakes.
Serve with Cary's sugar free syrup. I have tried them all and this has the best flavor.

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