Disclaimer: This website is designed to provide basic nutrition inspiration only and is not meant as a substitute for personal health or nutrition advice from your registered dietitian. 

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  • Shannon Crocker RD

Real Food Fuel: Blueberries, Peanut Butter on Whole Grain Toast


During blueberry season here in Ontario I enjoy as many little blues as I can! I love them for the taste for sure, but nutritionally speaking, these vibrant blue berries are a smart choice:

  • They are packed with antioxidants, especially anthocyanins, that might boost brain health.

  • One cup (250mL) has just 87 calories and 4 grams of fibre, making them an ideal snack, especially if you’re trying to manage a healthy weight.

  • They are an excellent source of vitamin C, which is important for healthy gums (smile!) and skin as we age.

For some real food fuel, try blueberries on top of a slice of whole grain rye toast slathered with natural peanut butter. It’s like jam, only a thousand times better!

Vibrantly Yours,

Shannon