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Boost Your Metabolism Series- Blueberries

We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 3rd post. To learn more about the Boost Your Metabolism series, please click here!


The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.




Photo by Karen D

How many blue foods can you name?

  Of course there’s the obvious, blueberries, but there aren’t too many more!  That’s what makes blueberries a super food.  The rich bluish, reddish colored fruit provides antioxidants and phytochemicals that help prevent heart disease, stroke, and cancer – three of the top 10 causes of death in America. 





Here are a few bonuses of eating a diet rich in blueberries:

 1. They are the ULTIMATE BRAIN FOOD

Research has found that blueberries improve memory, not just your short-term memory, but also reduce the risk of Alzheimer’s disease. 

2. They are SNEAKY

The brain normally protects itself and doesn’t let anything in, but the phytonutrients in blueberries are actually able to cross the blood brain barrier to “nourish the brain”. 


Here is the metabolic kicker.  Blueberries have been found to lower blood glucose levels, meaning daily consumption is consistent with better glucose regulation, which is ideal in the prevention of diabetes. 

Here are some ideas to eat more blueberries to help optimize your health and metabolism:

  • Swap out the usual OJ for blueberry juice in the morning to give your brain a memory boost.
  • Eat blueberries daily, fresh or frozen.
  • Look for creative ways to incorporate blueberries.  Try adding blueberries to yogurts, oatmeal, salads, cottage cheese, smoothies, fruit salads, etc.

Caution with blueberries in syrup (or in pies), this nearly triples the calories!



Cooking Light- July 2002

Photo by Becky Luigart-Stayner

Blueberry Cobbler


While variations abound, a traditional cobbler is a baked, deep-dish fruit dessert that’s topped with a biscuit sprinkled with sugar to give it a bit of crunch and color. This blueberry cobbler is a similar version that uses a light, dumpling-like topping instead of a dense biscuit.

YIELD: 8 servings


  • Filling:
  • 6 cups fresh blueberries
  • 1/3 cup sugar
  • 2 tablespoons cornstarch
  • 1 teaspoon grated lemon rind
  • Topping:
  • 1 1/3 cups all-purpose flour
  • 2 tablespoons sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 5 tablespoons chilled butter, cut into small pieces
  • 1 cup fat-free sour cream
  • 3 tablespoons 2% reduced-fat milk
  • 1 teaspoon sugar


Preheat oven to 350°.

To prepare filling, combine first 4 ingredients in an 11 x 7-inch baking dish.

To prepare topping, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in sour cream to form a soft dough.

Drop dough by spoonfuls onto blueberry filling to form 8 dumplings. Brush dumplings with milk; sprinkle with 1 teaspoon sugar. Place baking dish on a jelly roll pan. Bake at 350° for 50 minutes or until filling is bubbly and dumplings are lightly browned

Nutritional Information

  • Amount per serving
  • Calories: 288
  • Calories from fat: 26%
  • Fat: 8.3g
  • Saturated fat: 4.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 4.7g
  • Carbohydrate: 50.8g
  • Fiber: 3.5g
  • Cholesterol: 23mg
  • Iron: 1.3mg
  • Sodium: 265mg
  • Calcium: 90mg

All-American Chicken Blueberry Salad Platter

By the Blueberry Council

YIELD: 4 portions

1/3 cup bottled vinaigrette dressing
1 tablespoon orange marmalade
1 tablespoon reduced fat mayonnaise
2 cups 1/2-inch cubes cooked chicken breast
2 cups blueberries
1/2 cup 1/2-inch cubes red bell pepper
2 small scallions, sliced (about 3 tablespoons)
Salt and ground black pepper
4 large slices whole grain country bread
4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)
8 to 12 thin crosswise slices tomato

In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. Place one slice toast on each of 4 dinner plates; divide salad onto toast. Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

Per Portion: Calories 410; Protein 32 g; Carbohydrate 36 g: Fat 16 g; Fiber 6 g;
Calories from Fat 34%

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