13/09/2025

LYFE SATURDAY | SEPT 13, 2025

21

Going blue

S OMETIMES the smallest changes can make the biggest difference. A new study published in the Annals of Medicine has found swapping just one serving of commonly eaten fruit, such as apples, bananas or grapes, for a serving of berries such as blueberries can increase the intake of nutrients linked to heart health, without adding extra calories. Using the United States Department of Agriculture’s healthy dietary patterns, researchers modelled three balanced eating plans – US-Style, Mediterranean-Style and Vegetarian. In every case, the berry swap boosted anthocyanins, the plant compounds that give blueberries their rich colour and antioxidant power, by 94%, alongside increases in fibre, soluble fibre and vitamin C. These nutrients are known to o Swapping fruits for blueberries can boost nutrients, enhance diet

Blueberries shine for their versatility, year-round availability and exceptional nutrient profile.

US Highbush Blueberries – grown in 10 key states from coast to coast – are a product of generations of farming expertise. The climate, soil and care that go into each harvest mean you are biting into berries that are sweet yet balanced, firm yet juicy. Nearly one billion pounds are harvested each year and enjoyed around the world. Fresh blueberries are picked at peak ripeness, while frozen ones are flash-frozen within hours of harvest to lock in that just-picked taste and nutrient content. These blueberries are also suitable for Malaysian consumers and local good manufacturers as they are all halal-certified and globally accredited, offering significant potential in today’s fast-growing health-conscious market. Everyday ways to go blue 0 Blend into breakfast: Toss fresh or frozen blueberries into smoothies,

oatmeal or yoghurt bowls. 0 Brighten your salads: Add juicy bursts of blue to leafy greens or grain salads. 0 Make them a snack: Keep fresh blueberries chilled or frozen ones ready for a quick, nutritious pick-me-up. 0 Create cool treats: Freeze into popsicles, fold into frozen yoghurt or make a refreshing blueberry granita. Simple habit, lasting benefits Swapping a fruit serving for blueberries is not about restricting your diet – it is about enhancing it. It is a joyful, flavourful step towards better heart health that fits seamlessly into busy Malaysian lifestyles. From a handful with your breakfast to a colourful salad topping or an icy smoothie, it is a small change that could do your heart a world of good. US Highbush Blueberries are available fresh or frozen at major supermarkets across Malaysia.

Tray: 1. Prepare the steamer with enough boiling water. 2. Blend all tray cake ingredients until smooth. Strain the mixture and pour into a tray lined with plastic and lightly greased with oil. 3. Steam for about 15 minutes. 4. Then, pour the cooked topping evenly over the base and spread it out. 5. Steam again for another 30 minutes until fully cooked. Once cooled, cut into pieces and garnish with the reserved chopped red chilli, spring onions, Chinese celery, and some crispy fried shallots. Ready to serve. help support cardiovascular health and overall wellbeing. Why blueberries are worth the swap While the study looked at berries in general, blueberries shine for their versatility, year-round availability and exceptional nutrient profile. Blueberries are a natural source of vitamins C and K, manganese and dietary fibre. The vitamin C in this superfruit is also known to help bolster the body’s defences against free radicals and the fibre helps lower blood pressure. By making blueberries your go-to fruit, you are adding colour, flavour and a nutritional lift to your daily meals. And thanks to the year-round availability of US Highbush Blueberries – fresh, frozen and dried – it is easier than ever to make the swap part of your everyday routine. From the fields to your fork Not all blueberries are created equal.

A homemade blueberry pecan granola.

TASTY RECIPE

TALAM

KICAP

BERLAUK

2 tablespoons Kicap Manis Pedas Mahsuri 2 tablespoons Sos 3 Rasa Mahsuri 2 red chillies, diced Chinese celery ( daun sup ) and spring onions, to taste A little cooking oil 1. Finely chop the red chillies, spring onions and Chinese celery. Set some aside for garnishing later. 2. Saute the blended dried shrimp in a little oil until golden. 3. Add Kicap Manis Pedas and Sos 3 Rasa Mahsuri. Stir well, then remove from heat. 4. Mix in the spring onions and Chinese celery. Set aside. Instructions Dish:

MAHSURI Serves: 6–8 Prep time: 30 minutes Total time: 1 hour 15 minutes

Ingredients Tray:

300g all-purpose flour 5 cups coconut milk 2 tablespoons Kicap Manis Pedas Mahsuri 1 tablespoon Sos Tiram Mahsuri 1 teaspoon sugar 1 teaspoon salt 1 egg Dish: 1 tablespoon dried shrimp, soaked and finely blended

Talam Kicap Berlauk Mahsuri.