■ There’s something magical about the arrival of blueberry season in the Eastern Bay. Those deep indigo berries, sun-warmed, sweet, and bursting with goodness, signal that summer has well and truly arrived, writes nutritional therapist, Paula Sharp.

And with Christmas just around the corner, blueberries bring vibrant colour and nutrient density to festive dishes. They’re one of those rare foods that feel like a treat but behave like a health tonic. A win-win.

Nutritional gold in a tiny package

Blueberries consistently rank as one of the most nutrient-dense fruits you can eat. They’re rich in vitamin C, vitamin K, and manganese, but their real superpower lies in their polyphenols, especially anthocyanins, the compounds that give them their gorgeous colour.  

It’s these compounds that act as antioxidants, helping to reduce oxidative stress, calm inflammation, and support long-term health.

Specifically, these plant compounds support:

■ Brain health by protecting neurons from oxidative stress
■ Heart health through improving endothelial function
■ Blood sugar balance, as the fibre and polyphenols slow digestion
■ Gut health, feeding beneficial bacteria and keeping the microbiome diverse

A cup of blueberries provides around 4 grams of fibre, making them a top choice for supporting digestion, especially important during festive December when food can sometimes overwhelm the gut.

Growing blueberries in the Eastern Bay

Local growers benefit from our mild climate, well-drained soils, and long sunshine hours, making blueberries one of the region’s most reliable summer fruit crops. From late November through to February, berry farms’ pop with colour and abundance.

Growing blueberries at home is also surprisingly achievable. They love acidic soil, regular mulching, and consistent moisture.

Planting them in large pots filled with an acid-balanced potting mix is an easy option if your garden’s soil isn’t naturally on the acidic side. (If you’re planting in pots keep on top of the watering.)  With a little care, you’ll enjoy your own fresh berries each summer, and so will the tūī and waxeyes, so be prepared to share or net your fruit tree.

A festive favourite

As Christmas approaches, blueberries become a versatile festive ingredient. Their colour alone makes them feel celebratory, but they also offer a refreshing brightness that balances richer holiday fare.

Scatter them over pavlova, blend them into icy smoothies, fold them through salads, or simply serve a chilled bowl of berries alongside breakfast on Christmas morning. They pair beautifully with citrus, cherries, and summer stone fruits – flavours that are abundant this time of year.

More than anything, blueberries remind us that healthy eating doesn’t have to be complicated.

Sometimes it’s as simple as adding seasonal colour to your plate and choosing foods grown close to home. These little berries are proof that nourishment, pleasure, and simplicity can all co-exist.

If you’re ready to boost your energy, nourish your body, and rebuild your health with nutrition and lifestyle strategies I’d love to support you. Work with me in 2026 to reset your body, change vitality, and lift your confidence.  

Recipes: Vegan Vanilla Cashew Cream

Perfect with fresh blueberries, fruit platters, or Christmas breakfast bowls

Ingredients:

■ 1 cup raw cashews (soaked 3–4 hours, drained)
½ cup water or plant-based milk
■ 1 Tbsp maple syrup
■ 1 tsp vanilla extract
■ Pinch of sea salt
Optional: Zest of ½ a lemon for brightness

Method:

Add all ingredients to a blender.

Blend until silky smooth, scraping the sides as needed. Adjust consistency with a splash more liquid if too thick.

Serve chilled with a generous handful of fresh Bay of Plenty blueberries.

This cream works wonderfully over pancakes, porridge, or alongside grilled summer peaches. It’s also a delicious dairy-free alternative for Christmas pavlova toppings.

Christmas Blueberry & Orange Chia Pudding

A festive, wholesome dessert or breakfast for Christmas morning

Ingredients:
■ 2 cups coconut milk or almond milk
■ ¼ cup chia seeds
■ 2 Tbsp maple syrup
■ Zest of 1 orange
■ 1 tsp orange or vanilla extract
■ 1 cup fresh blueberries
Optional: Toasted almonds or pistachios

Method:
In a bowl or jar, mix milk, chia seeds, maple syrup, orange zest, and extract.
Stir thoroughly, rest five minutes, stir again, then refrigerate at least three hours or overnight.
Before serving, fold through ¾ cup blueberries.
Top with remaining berries and nuts for a Christmas-ready crunch.
This dish is fresh, light, and gut-friendly — a welcome contrast to heavier festive foods.