Blueberries are rich in antioxidants, fiber and Vitamin C and are considered a nutritional superfood. Recent research has shown that a daily dose of blueberries’ anthocyanins (blue pigment) improves cerebral blood flow with resulting improved short-term memory and cognition. With close to four grams of fiber per cup, blueberries can help ensure optimal digestion and regularity. They are considered Low FODMAP and therefore are easy to digest and usually well tolerated by most individuals. Try making a cup of blueberries part of your daily intake by adding them to whole grain cereals, yogurt, smoothies, pancake batters and or salads, for example. Easily freeze fresh picked, washed and dried, blueberries in a freezer-safe bag to enjoy all year round when blueberry season ends.

Here’s an incredibly tasty salad recipe that highlights blueberries and makes a perfect summer side dish. Make this simple recipe into a higher protein, fulfilling meal by adding some grilled chicken like I did. The combination of the sweet blueberries, the peppery arugula, the creamy goat cheese and the tart lemon juice is very satisfying. I hope you try it!

Blueberry Arugula Salad with Honey Lemon Vinaigrette

Serves: 4

Ingredients:

(for the salad)

5 oz container fresh arugula

1 cup fresh blueberries

1/4 medium red onion, finely sliced

4 oz goat cheese, crumbled

1/2 cup sliced or slivered almonds

(for the dressing)

Juice of 1 fresh lemon

1 garlic clove, minced

2 Tbsp. honey

1/4 cup olive oil

Pinch each of sea salt & freshly ground black pepper

Directions:

Place arugula on a large platter and top with the berries, goat cheese, red onions and almonds. In a mason jar, add all of the dressing ingredients and cover. Shake until well blended. Pour the dressing on top of the salad and toss to combine. Serve immediately. I hope you try it!

Gwen Johnson, RD, LDN is a Registered Dietitian and Owner of Sage Nutrition Solutions, a private nutrition counseling practice located in Pepperell, MA that serves clients in North Middlesex County in Massachusetts and Hillsborough County in Southern New Hampshire. For more information visit her website at https://www.sagenutritionsolutions.com/

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