Wild Blueberries 101 + 25 Delicious Blueberry Recipes
Wild blueberries are super nutritious and one of Mother Nature’s best brain foods! Learn all about their health benefits & get 30 delicious blueberry recipes.
Note: Wild Blueberries™ invited me to an all-expense paid trip to Bar Harbor, Maine, to learn about these delicious berries. I was not compensated to write this post, and, as always, my opinions are 100% my own.
What’s the difference between blueberries and wild blueberries?
In contrast to regular, cultivated blueberries, wild blueberries, aka lowbush blueberries, have been growing naturally in North America for over 10,000 Years. You’ll find them in the Eastern United States (Maine), Eastern Canada, and Quebec. In addition, they’re smaller in size, giving them a deliciously intense, sweet taste.
If you’re lucky to live in Maine or Eastern Canada, you can eat them straight from the barrens in July-August. The rest of us can buy fresh-frozen wild blueberries, dried wild blueberries, or wild blueberry juice and enjoy the healthy goodness of these unique little berries year-round.
Bonus! When you buy them frozen at grocery stores, you can be assured the nutrients are retained because they are picked and quickly frozen at peak ripeness.
Are wild blueberries healthier than regular blueberries?
While all blueberries are nutrition powerhouses, fighting free radicals and reducing oxidative stress, wild blueberries have higher antioxidant levels with ~ 30% more anthocyanins than regular fresh blueberries.
Better Brain Health
There’s emerging research on blueberries and brain health, including decreased brain inflammation, slower cognitive decline with aging, and improved memory and retention in children. (1)
In addition, a six-year study with over 16,000 adults showed reduced cognitive decline with high flavinoid intake, particularly from blueberries and strawberries.
If you’re interested in the best foods to eat for brain health and Alzheimer’s prevention, be sure to check out my post on The MIND Diet~lots of great information!
Other Health Benefits
Other potential health benefits of fresh and wild blueberries include reduced risk of heart disease (4, 5), high blood pressure reduction (6), improved blood sugar control (7), and cancer prevention via DNA damage control. (8, 9)
Wild Blueberries Nutrition
Per the USDA database, one cup provides the following nutrition: (USDA)
- 80 calories
- 1 gram of protein
- 0 grams of fat
- 18 grams of carbohydrates
- 4 grams of fiber
- 13 grams of sugar
- 0 grams of sodium
Blueberry & Wild Blueberries Recipes
Some of these recipes call for wild blueberries, and some call for regular. Use them interchangeably as appropriate and when desired.
Smoothies & Smoothie Bowls
- Easiest Ever Blueberry Smoothie Bowl (above)
- Blueberry Orange Kale Smoothie
- Blueberry, Coconut, and Ginger Smoothie
Breakfast Recipes
- Warm Tropical Blueberry Quinoa Breakfast Sundae (above)
- Blueberry Cheesecake Baked Oats
- Blueberry Oatmeal Breakfast Pizza
- Blueberry Dutch Pancake Swap all-purpose flour w/ GF flour for a gluten-free version.
Drinks
Savory Recipes
- Healthy Chopped Superfood Salad (above)
- Fennel Salad with Blueberries
- Avocado Quinoa Blueberry Salad
- Blueberry Turkey Burgers
- Chicken Burgers with Blueberries
Muffins and Scones
- Gluten-Free Blueberry Lemon Muffins (above)
- Gluten-Free Blueberry Corn Muffins
- Gluten-Free Blueberry Scones
Desserts, Snacks, & Sauces
- Blueberry Lemon Ice Cream Pie (above)
- Blueberry Lemon-Thyme Granita
- Blueberry and Champagne Sorbet
- Superfood Blueberry Chia Pudding
- Raw Blueberry Snack Balls
- Lemony Blueberry Sauce
- Blueberry BBQ Sauce
Diet first, supplements second
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