Blueberries: Morsels of super goodness

Blueberry Clafoutis can be considered a pancake, a custard or a crust less pie. A classic dessert worthy of breakfast or dessert with great nutrition in every bite!

Did you know that just 1/2 to 1 cup of berries can pack enough nutrients to do the following:

• Build immunity with anthocyanins, an antioxidant  

• Ward off diabetes with fiber

•  Myricetin and quercetin which are flavonoids can lower cholesterol ?

Well blueberries do! I will enjoy being on my turf of Connecticut to revisit the farms that are all showing off there berry abundance and blueberries are the last of the pickings in July.

The nutrition line up:

Blueberries are 85 kcals/cup

The diabetic exchange is 1 cup for 15 grams of carbohydrate

Low glycemic load good for diabetics at 53

Great fiber at 2 grams per 1/2 cup

Individuals taking Warfarin (coumadin)  may have to consult with their physician due to the Vitamin K levels in the fruit  may conflict with the drug.

Lets get started and make a BLUEBERRY CLAFOUTIS

• 2 cups of blueberries

• 1/4 to 1/2 cup of sugar ( white, coconut or brown sugar)

• 2 eggs

• 1 teaspoon of vanilla extract

• 1/4 teaspoon of Mace   NOTE:  (a must have spice for blueberries!)

• 1/2  teaspoon of lemon zest

• 1/2 cup coconut flour, all purpose flour or whole wheat flour

• 1 cup whole milk, low fat milk, 1/2 and 1/2 or almond milk

• 1/2 cup of low fat or whole milk yogurt

Preheat an oven at 375 degrees. Lightly butter or non stick spray a 8″ baking dish or 4 small ramekins.

Mix the blueberries together with the lemon zest and the one tablespoon of the sugar. Pour the blueberries into the baking dish. In the same bowl, beat 2 eggs and sugar until lemon colored and slightly thick and add the vanilla extract and the mace.  Add the flour and the milk and mix until well combined. Let rest for 10 minutes. Stir again with a mixing spoon and pour over the blueberries in the baking dish.  Bake for 45 minutes or until the top is puffed and lightly golden brown. Let cool for 10 minutes and serve with yogurt or ice cream.