Blueberry Pie
Preparation time: 5 minutes
Cook time: 20 minutes
Wait time: 2-3 hours
Ingredients
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Preparation
In a sauce pan combine 1 cup of the blueberries and all of sugar. Cook over medium heat until sugar dissolves, stirring frequently. Meanwhile, add cornstarch and salt to the water and dissolve. Add to blueberries, reduce heat and cook until cornstarch becomes clear, stirring often. Add butter and stir until it melts. Stir in the rest of the blueberries. Remove from heat and let cool, approximately 30 minutes. Pour filling over baked pie shell. Let stand until set. Decorate with cool-whip immediately before serving.
Why is this recipe nutritious?
| Nutrition Facts | |||
| Per 1 serving (1/10 of the recipe) | |||
| Amount | % Daily Value | ||
| Calories 218 | |||
| Fat 9.2 g | 15% | ||
| Saturated 3.9 g | 23% | ||
| + Trans 0.4 g | |||
| Cholesterol 3 mg | |||
| Sodium 230 mg | 9% | ||
| Carbohydrate 32 g | 11% | ||
| Fibre 2 g | 8% | ||
| Sugars 15 g | |||
| Protein 2 g | |||
| Vitamin A | 2% | Vitamin C | 9% |
| Calcium | 0% | Iron | 4% |
This recipe is high in vitamin E. It contains 1.3 mg (9% of your daily need) of vitamin E per serving, mostly from blueberries and the pie crust. Vitamin E is needed for healthy blood cells and tissues, and it is also an antioxidant (it protects cells from damage). Vitamin E can be found in many foods including nuts, seeds, oils, green leafy vegetables, wheat germ, whole grains. Recommended daily intake is 15 mg for males and females (19-50 years of age).
This recipe is also high in vitamin C. It contains 8 mg (9% of your daily need) of vitamin C per serving, mostly from blueberries. Vitamin C is needed in collagen production, absorption of iron and calcium, and healing of cuts and bruises. It is also important for the health of teeth, bones, gums, blood vessels. Vitamin C also protects against cancer-causing cell damage. Vitamin C can be found in many foods including citrus fruits, melons, berries, potatoes, tomatoes, sweet peppers, broccoli, and fortified cereal. Recommended daily intake is 90 mg for males and 75 mg for females (19-50 years of age)
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Nutrition Tip #33
Did you know that Vitamin D is needed for calcium and phosphorous balance in our bodies, and this helps to maintain and build strong bones, teeth and nails. Good sources of vitamin D are fortified milk and margarine, fish liver oil, egg yolks, liver, some mushrooms and skin exposure to sun.
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca