Blueberries with Orange Spice Sauce

Blueberries with Orange Spice Sauce2020-01-17T21:58:06-08:00


  • 2 cups fresh organic blueberries (or frozen in winter)
  • 1 cup mixed organic raspberries and blackberries
  • 1 organic orange
  • 1 pinch cinnamon


Wash and dry the orange, and remove zest in fine shreds. Squeeze juice from orange, simmer uncovered in small pan with zest and cinnamon for 5 minutes. Set aside to cool. Wash berries and pat dry with non-bleached paper towel. Divide them into bowls, then top with orange sauce.

Racy Lentil Paté

Health Benefits of Ingredients

Cataracts are helped by Blueberries:

For CATARACTS, blueberries have a preventive role: Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts or glaucoma.

While there are no supplements that will reverse cataracts, eating more antioxidant-rich foods may reduce or slow the risk of cataract development and help maintain good eye health. Blueberries, blackberries, and raspberries contain high levels of beneficial antioxidants for eye health including two important vitamins for cataracts; vitamins C and E. Epidemiologic literature suggests that the risk of cataract can be diminished by diets that are optimized for these vitamins1.

Blueberries have long been considered a visionary fruit and during World War II British Air Force pilots regularly consumed bilberry preserves before their night missions. This habit was researched in numerous studies using extracts of bilberry (a cousin of blueberry) to evaluate claims of night time visual acuity2. This is thought to occur because of the anthocyanin in the berry’s blue pigment promotes quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare3.

One study in Japan documented that blueberries helped ease eye fatigue4. Blueberry consumption increases circulation of the capillaries of the eyes, which reduces oxidation in these tissues so they are especially useful if you spend long periods staring at a computer screen. Not only do blueberries ease eye fatigue and help prevent cataracts, they are thought to be especially helpful in preventing age-related macular degeneration.


  1. Weikel KA, Garber C, Baburins A, Taylor A. Nutritional modulation of cataract. Nutrition reviews. 2014;72(1):30-47. doi:10.1111/nure.12077.
  2. Belleoud L, Leluan D, Boyer Y. Study on the effects of anthocyanin glycosides on the night vision of flight personnel. Commun Soc Fr Physiol Med Aeronaut Cosmonaut 1966;17.
  3. Lee, Jonghyun, et al. “Purified high-dose anthocyanoside oligomer administration improves nocturnal vision and clinical symptoms in myopia subjects.” British Journal of Nutrition 93.6 (2005): 895-899.
  4. Ghosh, Dilip, and Tetsuya Konishi. “Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function.” Asia Pacific journal of clinical nutrition 16.2 (2007): 200-208.

Recommendation: 1 cup (145 g) of blueberries per day.

Diabetes Type 2 are helped by Blueberries:

For DIABETES TYPE 2, blueberries eaten daily can significantly reduce HbA1c levels, the blood levels that reflect how well diabetes is controlled. Preliminary clinical studies suggested that extracts containing blueberry lowered plasma glucose levels in diabetic women1. Damage from high blood-sugar levels causes most of the complications in diabetes. Collagen proteins become linked with sugars, resulting in abnormally large blood vessel collagen. Recent German and French studies showed that diabetics given anthocyanins saw significant reduction in abnormal collagen production and a normalizing effect on microcirculatory function, illustrating the powerful benefits of anthocyanins for diabetics and those wishing to avoid getting diabetes in the first place2.

A Canadian study has shown that blueberry extracts show promise as a complementary treatment therapy because of its anti-diabetic activity. They were able to show insulin and decreased blood glucose levels, while conferring protection against glucose toxicity. They further believe that the enhancement of proliferation in beta cells may represent another potential anti-diabetic property3.

Blueberry and blackcurrant extracts, which have the highest anthocyanin content, were the most effective inhibitors of alpha-glucosidase which lowers the rate of glucose absorption through delayed carbohydrate digestion and extended digestion time4.

Blueberries anti-inflammatory anthocyanins can protect both large and small blood vessels from the oxidative and blood vessel damage that is a significant problem for those with diabetes affecting many areas of the body from eyesight and heart vessel disease to diabetic

neuropathy. During inflammation, enzymes damage connective tissue in capillaries, causing blood to leak into surrounding tissues. Oxidants are released and further damage blood vessel walls. Anthocyanins neutralize the destructive enzymes and their antioxidant capacity prevents oxidants from damaging connective tissue. Finally, they repair damaged proteins in the blood vessel walls5.

Blueberry consumption increases circulation of the capillaries of the eyes, which reduces oxidation in these tissues6. This action is thought to be especially helpful in preventing diabetic retinopathy.


  1. Abidov M, Ramazanov A, Jimenez Del Rio M, Chkhikvishvili I. Effect of Blueberin on fasting glucose, C-reactive protein and plasma aminotransferases, in female volunteers with diabetes type 2: double-blind, placebo controlled clinical study. Georgian Med News. 2006 Dec;(141):66-72. PubMed PMID: 17261891.
  2. Sterling, R. D. “Anthocyanins.” Nutrition Science News December (2001).  
  3. Martineau LC, Couture A, Spoor D, Benhaddou-Andaloussi A, Harris C, Meddah B, Leduc C, Burt A, Vuong T, Mai Le P, Prentki M, Bennett SA, Arnason JT, Haddad PS. Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait. Phytomedicine. 2006 Nov;13(9-10):612-23. Epub 2006 Sep 18. PubMed PMID: 16979328.
  4. McDougall GJ, Shpiro F, Dobson P, Smith P, Blake A, Stewart D. Different polyphenolic components of soft fruits inhibit alpha-amylase and alpha-glucosidase. J Agric Food Chem. 2005 Apr 6;53(7):2760-6. PubMed PMID: 15796622.
  5. Youdim, Kuresh A., et al. “Potential role of dietary flavonoids in reducing microvascular endothelium vulnerability to oxidative and inflammatory insults.” The Journal of nutritional biochemistry 13.5 (2002): 282-288.
  6. Ghosh, Dilip, and Tetsuya Konishi. “Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function.” Asia Pacific journal of clinical nutrition 16.2 (2007): 200-208.

Recommendation: 1 cup (145 g) of blueberries per day.

Diabetes Type 2 is helped by Cinnamon:

For DIABETES TYPE 2, cinnamon might improve insulin sensitivity. One study out of Pakistan states that cinnamon should be a part of diabetic diets due to its hypoglycemic effect1. Early researchers had discovered that certain spices like cinnamon, cloves, bay leaves, and turmeric displayed insulin potentiating activity. Later studies showed that the cinnamon bark constituent, methyl-hydroxy-chalcone polymer (MHCP) increased insulin-dependent glucose metabolism approximately 20-fold in vitro2. MHCP makes fat cells more responsive to insulin by activating the enzyme that causes insulin to bind to cells, mimicking insulin, and stimulating glucose metabolism. It also appears to work synergistically with insulin, possibly by improving insulin signaling pathways and alternative pathways that cause increased cellular glucose uptake.

A French study determined that cinnamon had an antioxidant effect on 22 people with impaired fasting glucose that are overweight or obese. Plasma MDA levels decreased in subjects receiving the cinnamon extract and effects were larger after 12 than 6 weeks. This study supports the hypothesis that the inclusion of water soluble cinnamon compounds in the diet could reduce risk factors associated with diabetes and cardiovascular disease3.


  1. Khan, Alam, and Mahpara Safdar. “Role of diet, nutrients, spices and natural products in diabetes mellitus.” Pakistan journal of nutrition 2 (2003): 1-12.
  2. Anderson, Richard A., et al. “Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity.” Journal of agricultural and food chemistry 52.1 (2004): 65-70.
  3. Anne-Marie Roussel, Isabelle Hininger, Rachida Benaraba, Tim N. Ziegenfuss & Richard A. Anderson. Journal of the American College of Nutrition Vol. 28 , Iss. 1,2009.

Recommendation: Consult your doctor.

Tendonitis and Plantar Fasciitis are helped by Blueberries:

For TENDONITIS and PLANTAR FASCIITIS, blueberries have potent anti-inflammatory effects. Since this condition creates inflammation within the plantar fascia–the ligament that supports the arch of the foot–eating foods that reduce overall inflammation throughout the body is helpful. Blueberries contain large amounts of anthocyanins, the biologically active flavonoids or plant pigments that reduce connective tissue and joint inflammation.

Although anthocyanins have consistently shown an anti-inflammatory effect their mechanisms of action have only recently begun to be understood. Primarily, they effect the expression of several genes involved in inflammation which in turn results in downregulation of the inflammatory cascade1. Evidence suggests that their anti-inflammatory action can be attributed primarily to their antioxidant properties, which result in defense against cellular death due to oxidative conditions. Other studies show that blueberry juice also protects neurons from oxidative stress in the mitogen-activated protein kinase pathways an important finding for neurodegenerative diseases2.
Since the inflammation that causes plantar fasciitis can often become chronic, diet becomes even more important. The gastrointestinal tract is the first organ exposed to components of the diet and its functionality and integrity, and the complex relationship of its microbiota could have important implications for local and systemic health. Thus, the anthocyanins might promote intestinal colonization by specific groups of bacteria involved in the inflammatory process3. This effect may be related to the interplay between anthocyanins and the gut microbiota, which possibly results in improved activity of the intestinal barrier and reduced translocation of lipopolysaccharide (LPS) into the circulation. LPS is a gram-negative bacteria endotoxin located in the gut wall that can trigger a strong inflammatory response if released into circulation.


  1. Stefano Vendrame, Dorothy Klimis-Zacas; Anti-inflammatory effect of anthocyanins via modulation of nuclear factor-κB and mitogen-activated protein kinase signaling cascades, Nutrition Reviews, Volume 73, Issue 6, 1 June 2015, Pages 348–358,
  2. Vong T, Matar C, Ramassamy C, Haddad PS. Biotransformed blueberry juice protects neurons from hydrogen peroxide-induced oxidative stress and mitogen-activated protein kinase pathway alterations. Br J Nutr. 2010 Sep;104(5):656-63. doi: 10.1017/S0007114510001170. Epub 2010 May 12. PubMed PMID:20459875.
  3. Morais CA, de Rosso VV, Estadella D, Pisani LP. Anthocyanins as inflammatory modulators and the role of the gut microbiota. J Nutr Biochem. 2016 Jul;33:1-7. doi: 10.1016/j.jnutbio.2015.11.008. Epub 2015 Nov 26. Review. PubMed PMID :27260462

Recommendation: 1 cup (145 g) of blueberries per day.

Varicose Veins are helped by Blueberries:

For VARICOSE VEINS, blueberries have several helpful actions including neutralizing enzymes that break down connective tissue. Varicosities form if there is weakness in blood-vessel walls or from significant pressure within the vein that overwhelms healthy vessels. Strengthening the vessel walls–which are made of a complex network of collagen, proteins, and smooth muscle–decreases the likelihood they will dilate or distend. The goal is to build up the structural matrix and to shrink existing varicose veins. Blueberries work their protective antioxidant magic with anthocyanins which inhibit enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix1. This strengthening of the vessel wall integrity also helps reduce vein prominence.

Blueberries also contribute to the overall health of our vascular system by repairing damaged proteins in the blood vessel walls. Their antioxidant capacity prevents oxidants from damaging connective tissue while repairing damaged proteins in the blood-vessel walls2.

Blueberries have also been found to have an anti-angiogenic3 effect which is the ability to reduce unwanted growth of blood vessels which can lead to varicose veins. Blueberries are so helpful with veins because they boost blood flow and are rich in Vitamin C. Vitamin C enhances anti-inflammatory bioflavonoids, which ultimately improve vein elasticity and increase blood flow in the legs.


  1. Cásedas G, Les F, Gómez-Serranillos MP, Smith C, López V. Anthocyanin profile, antioxidant activity and enzyme inhibiting properties of blueberry and cranberry juices: a comparative study. Food Funct. 2017 Nov 15;8(11):4187-4193. doi:10.1039/c7fo01205e. PubMed PMID: 29038797.  
  2. David R. Bell, Kristen Gochenaur. Direct vasoactive and vasoprotective properties of anthocyanin-rich extracts. Journal of Applied Physiology Apr 2006, 100 (4) 1164-1170; DOI: 10.1152/japplphysiol.00626.2005
  3. Bagchi, D., Sen, C.K., Bagchi, M. et al. Anti-angiogenic, antioxidant, and anti-carcinogenic properties of a novel anthocyanin-rich berry extract formula. Biochemistry (Moscow) (2004) 69: 75. 

Recommendation: 1 cup (145 g) of blueberries per day.

Go to Top