Dried Blueberries vs Fresh: Which is Better for You?
Fresh blueberries without refrigeration will last a day.
Fresh blueberries refrigerated will last a week.
Fresh blueberries frozen will last 6 months.
Fresh blueberries dried and made into dried blueberries will last a year and more!
Whether you’re satisfying a sweet craving or boosting your antioxidant intake, dried blueberries offer a versatile option that’s easy to incorporate into various meals.
In this blog post, we'll explore everything from how to eat dried blueberries, to how many dried blueberries you should eat per day, and the many health benefits of dried blueberries.
Why Choose Dried Blueberries?
Before diving into how to eat dried blueberries, it's essential to understand why they're worth including in your diet.
Unlike their fresh counterparts, dried blueberries have a concentrated flavour and nutrient profile, making them an ideal choice for people who want to reap the benefits of dried blueberries year-round.
Nutritional Profile
Are dried blueberries healthy? Yes! Dried blueberries are packed with vitamins, minerals, and antioxidants.
They are rich in Vitamin C, Vitamin K, and manganese, which are vital for immune function, bone health, and metabolism.
Moreover, their high antioxidant content, particularly anthocyanins, helps combat oxidative stress and may reduce the risk of chronic diseases.
How to Eat Dried Blueberries: Delicious Ways to Incorporate Them into Your Diet
Dried blueberries are incredibly versatile and can be used in a variety of ways. Here are some delicious ways of enjoying them:
A. As a Snack
One of the simplest ways to eat dried blueberries is straight out of the bag. They make for a convenient and healthy snack that you can enjoy at any time of the day. Pair them with nuts or seeds for a balanced mix of protein, healthy fats, and fibre.
You could make a trail mix with sunflower seeds, pumpkin seeds, flax seeds, dried blueberries and yeast flakes. We can well attest to this being an extremely tasty, healthy and craving satisfying snack!
B. Breakfast Ideas
- Oatmeal: Sprinkle dried blueberries on your morning oatmeal for a burst of flavour and sweetness. They also add a chewy texture that complements the creaminess of oats.
- Smoothies: Blend dried blueberries into your smoothies for an extra dose of antioxidants. They pair well with other fruits like bananas and strawberries.
- Yoghurt: Mix dried blueberries into your yoghurt for a healthy and satisfying breakfast or snack. They add natural sweetness without the need for added sugars.
C. Baking
Dried blueberries can be a delightful addition to baked goods:
- Muffins and Scones: Add dried blueberries to your muffin or scone batter for a fruity twist. Their sweetness balances well with the richness of baked goods.
- Cookies: Incorporate dried blueberries into cookie dough for a unique take on classic recipes. They work especially well with oatmeal cookies.
- Pancakes: Add dried blueberries to your pancake batter for a burst of flavour and natural sweetnes, eliminating the requirement of a sweetener.
D. Salads
For a touch of sweetness and texture, toss a handful of dried blueberries into your salads. They pair wonderfully with greens like lettuce, spinach, and kale.
Add nuts, cheese, and a light vinaigrette for a delicious and nutritious salad. You could also add some walnuts and Yeast flakes to really take your salad to the next level. Shop Ingredients for Your Perfect Salad.
E. Savoury Dishes
Dried blueberries can also enhance savoury dishes such as:
Grain bowls - Add dried blueberries to quinoa or couscous bowls for a sweet contrast to savory ingredients like roasted vegetables, nuts, and feta cheese.
Watch how to make the perfect healthy yet tasty salad.
Check out this blog post for interesting and unique dried blueberry recipes.
How Many Dried Blueberries Should You Eat Per Day?
While dried blueberries benefits the human body greatly, they are also calorie-dense due to the dehydration process, which removes water and concentrates sugars. Therefore, it's important to consume them in moderation.
Recommended Serving Size
A typical serving size of dried blueberries is about ¼ cup, which contains approximately 120 calories. This serving provides a good balance of nutrients without overloading on sugar. Depending on your daily calorie needs and dietary goals, consuming ¼ to ½ cup of dried blueberries per day can be part of a healthy diet.
Portion Control Tips
- Pre-Portion Your Snack: To avoid overeating, portion out your dried blueberries into small containers or bags. This way, you can enjoy them without the temptation to finish the entire package. Ideally we also recommend chopping the blueberries into smaller size pieces.
- Balance with Other Foods: Pair dried blueberries with protein-rich foods like greek yoghurt, nuts, or cheese to create a more filling and balanced snack.
Dried Blueberries Benefits: Why You Should Include Them in Your Diet
Blueberries, whether fresh or dried, are often labeled as a superfood—and for good reason. Here are some of the top health benefits of dried blueberries:
A. High in Antioxidants
Blueberries are one of the best sources of antioxidants, particularly anthocyanins, which give them their deep blue color.
These antioxidants help neutralize free radicals in the body, reducing inflammation and the risk of chronic diseases such as heart disease and cancer. This is one of the most common and important benefits of dried blueberries.
B. Supports Heart Health
Regular consumption of blueberries has been linked to improved heart health. The antioxidants in blueberries help lower blood pressure, reduce LDL cholesterol levels, and prevent arterial plaque buildup.
C. Boosts Brain Function
Studies have shown that the antioxidants in blueberries may help delay brain aging and improve memory. Consuming blueberries regularly can support cognitive function and protect against neurodegenerative diseases.
D. Promotes Healthy Digestion
Dried blueberries benefits the gut as well as they are a good source of dietary fibre, which is essential for healthy digestion. Fibre helps regulate bowel movements, prevents constipation, and supports a healthy gut microbiome.
E. Supports Weight Management
Despite their natural sweetness, blueberries are low in calories and high in fibre, making them a satisfying snack that can aid in weight management. The fibre content helps you feel full, reducing the likelihood of overeating.
Conclusion
Dried blueberries are a delicious and nutritious addition to any diet, offering a convenient way to enjoy the benefits of dried blueberries year-round.
Whether you eat them as a snack, incorporate them into your meals, or use them in baking, dried blueberries can enhance your diet with their rich flavour and health benefits. Remember to enjoy them in moderation and balance them with other nutrient-dense foods.
So, the next time you're looking for a healthy snack or a way to boost your meal's nutritional value, reach for a handful of dried blueberries—and enjoy the taste of nature's superfood!