July Healthy Highlights #2 - Blueberry Bars

Why Choose Blue?

LISA GRENTZ, MS, RDN, CD/LDN, FAND

The nutrition and health benefits of blueberries are plentiful. Blueberries provide key vitamins and minerals at just 80 calories per cup. They are an excellent source of manganese, vitamin C, and vitamin K, and a good source of fiber and potassium. 

Blueberries are a little berry with big health benefits. The deep-blue hue of blueberries comes from anthocyanin, a phytochemical that supports healthy digestion and offers cancer-fighting benefits. Eating foods rich in anthocyanins has been shown to:

  • Boost the immune system

  • Support bone health

  • Improve insulin sensitivity and help lower blood sugar levels 

  • Support brain health, improve memory, and promote healthy aging

  • Lower blood pressure

  • Protect against cardiovascular disease

Did you know that blueberries are certified as heart-heathy through the American Heart Association Heart-Check Food Certification Program? So, eating blueberries is not only are good for your tastebuds, but good for your heart too! What better reason to choose some blue today.

If you’re looking to boost your blueberry intake, try making these yummy blueberry bars. They are a great alternative to traditional granola bars and are easy to grab and go for a breakfast or snack on the run.

Blueberry Bars

Yield: 10 bars

1 medium ripe banana

1 cup blueberries 

1 Tbsp. pure maple syrup

1 ¼ cups old fashioned oats 

1 Tbsp. flaxseed meal

1 Tbsp. chia seeds

1 heaping Tbsp. nut butter

Instructions:

Preheat oven to 350o F. Spray 8-inch by 8-inch baking pan with nonstick cooking spray, or line with parchment paper, and set aside. 

In a medium bowl, smash the banana and blueberries. Add in the maple syrup, oats, flaxseed meal, chia seeds, and nut butter. Mix well until ingredients are combined. 

Transfer mixture to prepared baking dish and bake for 35-40 minutes, until golden brown on the edges and a toothpick inserted in the center comes out clean. 

Remove and let cool completely before slicing into bars. Leftovers can be stored in an airtight container in the fridge for up to 5 days.