Give Your Heart a Boost with Blueberries

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Blueberries are considered a superfood by leading nutrition and medical experts, and are a recommended diet staple for a healthy heart, skin care and longevity. Benefits of blueberries include:

• A half-cup of blueberries is only 40 calories and contains ample amounts of fiber, vitamin C, potassium and antioxidants. • Blueberries contain more disease-fighting antioxidants than red wine or green tea. • Half a cup of blueberries a day may help improve brain function. • New skin care treatments include blueberry extracts to help revitalize the skin and hasten healing. • Blueberries provide the same bacteria fighters as cranberries to help guard against urinary tract infections

—Family Features  

Fresh Blueberry Chicken Salad with Almonds 

blueberry salad

Serves: 6 2 whole cooked chicken breasts 1/2 cup red onion chopped 1 tablespoon rice vinegar 1/2 cup minced green onion 1/4 cup chopped flat leaf parsley 1/2 cup dried cranberries 1 cup fresh blueberries 1/2 cup low fat mayonnaise 2 tablespoons plain yogurt 1/4 cup sweet mustard 1/4 cup toasted almonds Dice chicken breasts and place in mixing bowl. Sprinkle red onion with rice vinegar; toss into bowl. Add green onion, parsley, cranberries and blueberries; fold gently to mix. In small mixing bowl, add mayonnaise, yogurt and sweet mustard. Blend well; fold dressing into salad. Garnish with toasted almonds. Nutrients per serving: 322 calories, 13 g fat, 114 calories from fat, 3 g saturated fat, 66 mg cholesterol, 255 mg sodium, 3 g dietary fiber and 22 g protein  

Fresh Blueberry Green Tea Smoothie

1 banana 1 cup plain yogurt 3/4 cup fresh blueberries Zest of one orange 4 ice cubes 1 cup Blueberry Green Tea Fusion Blend well and top with a twist of orange peel or a sprig of mint. Nutrients per serving: 80 calories, 2g dietary fiber, 42mg sodium, 4g protein Developed by the Chilean Fresh Fruit Association  

Blueberry Green Tea Fusion

2 cups water 1 cup fresh blueberries 2 green tea bags Honey or agave to taste Bring water to a boil. Add fresh blueberries. Boil 5 minutes; strain. Add two green tea bags and steep 3 to 5 minutes. Add honey or agave to sweeten. Drink hot or pour over ice. Nutrients per serving: 8 servings each, 11 calories, 0.5 grams dietary fiber

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This month's issue

Farrah Haidar, left, and Hala Yassine, are two of the seven sisters involved in Seven Sisters Scones in Johns Creek, offering their customers a modern take on a traditional breakfast treat.
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