Sweet, tasty and convenient.

That’s what we all want when we’re hunting for a snack that won’t sabotage our goals.

50 grams (about 1/2 a cup) of blueberries is the perfect snack for that mid-afternoon slump or even to curb those late-night sugar cravings.

Blueberries contain high levels of compounds called polyphenols, which basically means they’re antioxidant superstars.

Including blueberries in your diet may also decrease blood pressure and arterial stiffness in those who are at risk of cardiovascular disease (Ingham & Shukitt-Hale, 2017).

1 cup of blueberries contains:

  • 84 calories – the perfect snack size and low GI
  • 4 grams of fibre – this will help keep you full and regular
  • 15 grams of sugar

You may be thinking that this is a lot of sugar! But when you compare it to another sweet treat like milk chocolate (which has around 57.1g sugar per 100g), 15 grams is not actually a lot.

This will still curb those sugar cravings without you feeling deprived!

Blueberries also have a good dose of vitamins C, A, K, folate, potassium, phosphorus, magnesium and calcium.

Berry Smoothie TITLE

Try this Berry Blaster Smoothie to take care of that 3pm slump:

  • 1 cup (250ml) canned coconut milk
  • 1 cup frozen blueberries
  • 1 small beetroot (approx. 100 grams), grated
  • 2 tablespoons cacao powder

Place all ingredients into a blender and blend until smooth.

This recipe makes 2 serves so you can prepare it in advance.

Keep extra in the fridge in an airtight container for up to 3 days, and give it a shake to bring it back together.


1D.K. Ingram, B. Shukitt-Hale; BLUE VERSUS GRAY: POTENTIAL HEALTH BENEFITS OF BLUEBERRIES FOR SUCCESSFUL AGING, Innovation in Aging, Volume 1, Issue suppl_1, 1 July 2017, Pages 1362, https://doi.org/10.1093/geroni/igx004.5007

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