30 Ways to Boost Your Health with Wild Blueberries

Psst…Make Wild Blueberries your new BFF if you’re looking for one of the easiest {and tastiest!} ways to boost your health! Even better, I’ve got 30 delicious ways you can start incorporating wild blueberries in to your diet today!

If you follow my Instgram feed, you may have noticed a recent plethora of all things related to Maine, including lobster feasts, gorgeous green hiking spaces, sparkling lakes, and, fresh-picked-from-the-field blueberries. Wild Blueberries to be exact!

Note: Wild Blueberries™ invited me, along with a fabulous group of fellow Registered Dietitian Nutritionists, to an all-expense paid trip to Bar Harbor Maine {near Acadia National Park}, to learn about the health and nutrition benefits of wild blueberries, and how they are grown, harvested, and processed. I was not compensated to write this post, and, as always, my opinions are 100% my own.

First, before I show you how you can boost your health 30 {delicious} ways with wild blueberries, let’s talk about wild blueberry nutrition, and all the health benefits {and emerging health research} associated with wild blueberries, because it’s a pretty incredible story to tell!

Wild Blueberries: Nutrition, Health Benefits, and Wild Blueberry Facts & Research

• Wild Blueberries contain 2 x the amount of antioxidants and fiber as regular {cultivated} blueberries {talk about packing a potent nutritional punch!}, and are an excellent source of manganese {200 % of the daily value}, an important micronutrient for bone health. Click here for more–>Wild Blueberry Nutrition Facts & Wild Blueberry Antioxidant Comparison Chart.
• Wild Blueberries have been growing naturally in Maine, Eastern Canada, and Quebec for over 10,00 years, and are a genetically diverse crop {check out all the different colors of Wild Blueberries in the photo above-gorgeous!} giving them a delicious, and complex, sweet-tart taste!
• Even if you can eat them straight from the barrens {they are grown on a two-year cycle and harvested July-August}, when you buy them frozen at the grocery store, you can be assured all those nutrients are retained because they are picked and quick frozen right away at their peak of ripeness. Bonus~You can enjoy super nutritious Wild Blueberries ALL YEAR LONG!!!
• Research has been on-going worldwide on the potential health benefits of Wild Blueberries for brain health {i.e. ↓inflammation in the brain, slower cognitive decline and age-related memory loss, and newer research on the potential for Wild Blueberries to improve memory and attention in children}, cancer {i.e. breast, colon, esophageal, and intestinal}, heart health {i.e. ↑HDL, ↓Total Cholesterol and Triglycerides, ↓Blood Pressure}, and diabetes & metabolic syndrome {i.e. + impact on blood sugar levels in people with diabetes and ↑insulin sensitivity in people with pre-diabetes}. Of particular interest to me is the emerging research on the potential for Wild Blueberries to promote a healthy gut microbiome. Stay tuned for more! And, click here for more research–> The Health Benefits of Blue.

Important! For most of us, not living near the Wild Blueberry barrens {fields} in Maine, the only way to buy Wild Blueberries are 1. Frozen-99% of the fresh Wild Blueberry crop is frozen immediately after harvest. 2. Dried 3. In Juice. So, if you want to reap the health and nutritional benefits of Wild Blueberries, along with their delicious taste, seek them out in the freezer section, or in the dried fruit or juice section.

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30 {Delicious} Ways to Boost Your Health with Wild Blueberries

In a Smoothie

1. Blueberry Orange Kale Smoothie {on The Spicy RD}

2. Wild Blueberry, Coconut, and Ginger Smoothie from Avocado a Day Nutrition

3. Blueberry Lime Smoothie–>Blend: 1 cup frozen Wild Blueberries + 1 small container Key Lime Pie Greek Yogurt + 1/4-1/2 cup dairy/non-dairy milk + Lime Zest

In a Bowl, Ball, or Jar!

4. Wild Blueberry Acai Smoothie Bowl {on The Spicy RD}

5. Superfood Wild Blueberry Chia Pudding from Taste and See

6. Raw Wild Blueberry Snack Balls from Food Confidence

In a Beverage

7. Sparkling Wild Blueberry Lemonade from Hummusapien

8. Spiced Wild Blueberry Cider from Wild Blueberries

9. Wild Blueberry Mojitos from Cravings of a Lunatic

In a Salad

10. Fennel Salad with Wild Blueberries from Wild Blueberries

11. Wild Blueberry Quinoa Salad from Wyman’s of Maine

12. Wild Blueberry, Spinach, & Feta Salad with Wild Blueberry Vinaigrette–>Baby Spinach + Dried Wild Blueberries + Feta Cheese + Pecans + Wild Blueberry Vinaigrette {EVOO, Golden Balsamic Vinegar, Wild Blueberry Juice, Maple Syrup, S&P} I haven’t tried this yet, but I’ll let you know how it turns out!

As a Snack

Happiness is raking wild blueberries fresh from the field in Maine! Can’t get to Maine {or Canada} in the summer to rake? Head to your nearest grocery store, and find them fresh AND equally nutritious in the freezer section, or try dried wild blueberries in your favorite trail mix for a delicious treat. Oh, and don’t forget the dark chocolate! Duh!!!

13. DIY Trail Mix–>Nuts + Seeds + Dried Wild Blueberries + Dark Chocolate = Yum!!!

14. Hand picked fresh out of the field at harvest time or…

15. “Fresh” out of your freezer ANY TIME OF THE YEAR!

In a Muffin or a Scone

16. Gluten-Free Wild Blueberry Streusel Muffins {sub fresh blueberries with frozen wild blueberries} on The Spicy RD.

17. Gluten-free Wild Blueberry Scones from Healthy Aperture

18. Gluten-Free Wild Blueberry Corn Muffins from Delish Knowledge

In a Sauce

19. Lemony Wild Blueberry Sauce from Meal Makeover Moms

20. Wild Blueberry BBQ Sauce {and BBQ Ribs} from Eat Chic Chicago

21. Wild Blueberry Ginger Syrup–>Heat: 2 teaspoons Virgin Coconut Oil + 2 cups Frozen Wild Blueberries + 1 tablespoon pure maple syrup + 1/2-1 teaspoon ground ginger. {Optional-stir in some lemon or orange juice and/or lemon or orange zest.} Stir over medium high heat until slightly thickened. Serve over pancakes/waffles/french toast, on top of Greek Yogurt/Cottage Cheese/Ice Cream, or blend into a smoothie. I make this regularly on the weekends, and my whole family loves it!

For Breakfast

22. Warm Tropical Wild Blueberry Quinoa Breakfast Sundae on The Spicy RD

23. Wild Blueberry Cheesecake Bakes Oats from Craving Something Healthy

24. Wild Blueberry Dutch Pancake from Cape Fear Nutrition {Sub all-purpose flour w/ GF flour for a gluten-free version}

As a Frozen Treat

25. Wild Blueberry Lemon-Thyme Granita from The Foodie Dietitian

26. Wild Blueberry and Champagne Sorbet from Kumquat

27. Wild Blueberry Vegan “Ice Cream” with Ginger & Lemon at Happiness in Health

“Out of the Box”

28. Wild Blueberry Turkey Burgers at The Lean Green Bean

29. Wild Blueberry Oatmeal Breakfast Pizza at Teaspoon of Spice

30. Wild Blueberry and Kale Stuffed Chicken Breast from MJ & Hungryman

Huge thanks to everyone at Wild Blueberries, Cherryfield Foods, Wyman’s of Maine, and Merrill Blueberry Farms for an educational, fun, and absolutely delicious Wild Blueberry adventure!

And before I go, perhaps these photos will entice you to take a trip of your own to Maine and Arcadia National Park. I for one, can’t wait to go back!

Photos left to right: Top row-The pretty seaside town of Camden, Maine, and the view from the top of my hike up The Ridge Trail near Maiden Cliff in Camden Hills State Park {it was a great treat for me to have a pre-visit in Union, Maine-near Camden- with my Aunt, Uncle, and cousins before heading to Bar Harbor for the Wild Blueberry Tour!}; Middle row-Me, raking Wild Blueberries. Backwards!, lobster feast at my aunt and uncle’s house-yum!, the gorgeous view along The Ocean Trail at Acadia National Park; Bottom row-Quick hike up the Bubble Rock Trail in Acadia National Park, and yet another spectacular view!, Wild Blueberries, freshly picked AND eaten by moi!

Let’s chat!

1. Did you learn anything new about Wild Blueberries today? What?
2. Which of these Wild Blueberry recipes would you most like to try?
3. Have you ever been to Maine? To Camden? To Bar Harbor/Acadia National Park?

P.S. Want more Wild Blueberry recipes? –> Feed Your Wild Side over at Wild Blueberries!

I’d love to chat with you, so leave a comment, share a tip, or ask a question! And, if you think your friends would enjoy this post, I’d truly appreciate you sharing it with them too!

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CHEERS!

EA Stewart

Hi There! I’m EA, an integrative registered dietitian nutritionist in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. My nutrition specialties include wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, or get in touch~I’d love to connect with you!

Thanks so much for sharing!