Blueberry Bread

Winter is a wonderful time to prepare dishes that feature the summer's bounty and remind us of the warmer days that will soon come.

We froze a lot of blueberries this past summer and have been enjoying them in baked goods all winter long.

May this bread nourish and inspire you. It's a great one to make an advance and have ready for breakfast or a snack when you're short on time.

You will need:

• 1 1/2 cups almond flour

• 1/4 cup coconut flour

• 1 teaspoon each: cinnamon and cardamom

• 1 teaspoon each: baking powder and baking soda

• A pinch of salt

• 2 tablespoons apple cider vinegar

• 2 tablespoons maple syrup

• 3 eggs

• 1/4 cup coconut oil, melted

• 1 cup blueberries, fresh or frozen

Preheat oven to 350.

Oil a loaf pan and set aside.

Mixed together the flours, spices, soda, powder, and salt.

Make a well in the center of the dry ingredients and put the vinegar, syrup, eggs and oil into that well.

Whisk them together with each other then incorporate with the dry ingredients. The batter should be fairly thick and lumpy.

Pour into prepared loaf pan and bake for 35 minutes or until a toothpick comes out clean when inserted.

Run a knife along the edges of the bread and let it cool for at least 30 minutes before slicing.

Get Your B Vitamins!

Many kinds of B vitamins are important to human health: thiamin, riboflavin, niacin, folate, biotin, pantothenic acid, Vitamin B6, and Vitamin B12. Each of the B vitamins has a unique and essential function:

Vitamins B6, B12, and folate: red blood cell production and nervous system health

Biotin and pantothenic acid: healthy metabolism

Niacin and thiamin: cardiovascular health and energy production

Riboflavin: production of skin cells, nails, and hair

The B vitamins are necessary cofactors in an essential cellular process called the methylation cycle. In this cycle, all three B vitamins are used to convert a potentially damaging molecule called homocysteine into the useful amino acid cysteine. When levels of these B vitamins are low, blood levels of homocysteine rise—a situation that has been shown in numerous studies to significantly increase the risk for heart disease and Alzheimer's disease.

Luckily, homocysteine levels can be kept in balance by eating a diet high in the following foods.

Whole Grains (high in B6 and B12): brown rice, oats, kasha (toasted buckwheat groats)

Vegetables (high in folate): spinach (also contains B6), parsley, broccoli (also contains niacin & riboflavin), kale (also contains niacin & riboflavin), beets, turnip and mustard greens (also contain B6), asparagus, romaine lettuce, bell peppers (also contain B6)

Fruit (high in B6): banana, mango, avocado (also contains pantothenic acid)

Legumes (high in folate and niacin): all lentils, green peas

Nuts / Seeds (high in B6, B12, folate and niacin): almonds, walnuts, sunflower seeds

Animal Protein (high in folate, B6 and B12): beef, chicken / beef liver (also contains biotin), chicken (also contains niacin & riboflavin), pastured eggs (also contain biotin, niacin & riboflavin), wild salmon (also contains riboflavin)

Be sure to include food sources of B vitamins all year round! Some of us may need supplementation of specific B vitamins. If you would like to learn about ways to tailor your dietary needs to your personal constitution, please schedule a nutritional consultation here.