O2 Fitness Food of the Week: Blueberries

Blueberries are loaded with dietary fiber and vitamins A and C. At only 80 calories per cup, blueberries are also virtually fat-free. Blueberries are among the fruits with the highest amounts of antioxidants, which may help fight aging, cancer and heart disease.

This small, but powerful fruit is also a good source of manganese, which plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into energy.

Gluten Free Blueberry Waffles

Gluten-Free Blueberry Yogurt Belgian Waffles

 Makes 6 servings


  • 3 eggs
  • 1 ½ cups fat-free vanilla yogurt
  • 1 teaspoon vanilla extract
  • 1 cup brown rice flour
  • ½ cup tapioca flour
  • ½ teaspoon xanthan gum
  • 1 teaspoon baking soda
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • ¼ teaspoon nutmeg
  • 2 tablespoons butter, melted
  • ¾ cup fresh or frozen blueberries


  1. In a large bowl, beat together the eggs, yogurt and vanilla. Add the dry ingredients, flour through nutmeg; then add the butter and mix everything well.
  2. Stir in the blueberries until just combined.
  3. Heat a waffle iron.
  4. Pour enough batter for one waffle onto the waffle iron and cook until golden on both sides.Serve immediately. These waffles are delicious plain or served with apple butter or warm maple syrup.

Nutrition Facts per Serving:

Serving size: Two 4×4-inch waffles

  • Calories: 227.5
  • Fat: 7.1 g
  • Cholesterol: 116.7 mg
  • Sodium: 457 mg
  • Carbohydrates: 33.7 g
  • Fiber: 1.9 g
  • Protein: 6.8 g
  • Calcium: 103.7 mg
  • Iron: 1 mg

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