As June rolls in, so does the season of one of nature’s most delightful treats: blueberries!
Bursting with flavor and nutritional benefits, these tiny berries are a staple of summer and a
versatile ingredient in both sweet and savory dishes. Let’s dive into why blueberries are not just
delicious but also incredibly good for you.
Blueberries
- Antioxidant Powerhouse: Blueberries have anthocyanins, which give them their vibrant
blue hue. These antioxidants help neutralize harmful free radicals in the body, protecting
cells from damage and reducing the risk of chronic diseases. - Flavonoids: High levels of flavonoids in blueberries help lower blood pressure, reduce
inflammation and improve cholesterol levels, reducing the risk of heart disease. - Fiber: Essential for digestive health, fiber helps promote regular bowel movements,
prevents constipation and supports a healthy gut microbiome.
Did You Know?
- Indigenous to the continent, blueberries have been enjoyed by Native Americans for
centuries, both as a food source and for their medicinal properties. - Cultivated blueberries are more commonly found in supermarkets. Wild blueberries,
which are smaller and have a more intense flavor, are highly prized for their superior
taste and nutritional value. - Due to their high levels of antioxidants and other compounds, blueberries have been
shown to improve cognitive function, protect against age-related cognitive decline and
enhance overall brain health.
Selecting the Best Blueberries
- Firm and Plump: Look for firm, plump berries with a dark blue color and a dusty white
coating known as “bloom.” - Check for Moisture: Avoid berries that are soft, shriveled or have any signs of mold or
moisture.
Storing Blueberries for Optimal Freshness
- Refrigeration: Remove any damaged or moldy berries and transfer the rest to a clean,
dry container lined with paper towels to absorb excess moisture. - Use Within a Week: Keep the container loosely covered and store it in the refrigerator,
where the berries can stay fresh for up to one week.
Ways to Prepare Blueberries
- Before using blueberries, rinse them gently under cold water to remove any dirt or debris. Pat
them dry with a paper towel or let them air dry before incorporating them into your recipes.
Enjoy blueberries in various ways, both raw and cooked. Here are a few ideas for incorporating
blueberries into your meals and snacks: - Fast Fresh Snack: Enjoy blueberries as a refreshing snack on their own or add them to
fruit salads for a burst of sweetness. - Berry Good Smoothie: Blend blueberries with other fruits, leafy greens and your choice
of liquid to create delicious and nutritious smoothies. - Baked Breakfast Goods: Incorporate blueberries into muffins, pancakes or waffles for a
sweet and juicy addition. Fold them gently into the batter to prevent them from breaking
apart. - Crisp Summer Salad: Add fresh blueberries to salads for a pop of color and flavor.
They pair well with leafy greens, nuts, cheese and vinaigrettes.
Recipe: Blueberry Muffins
Ingredients:
- 1/2 cup vegetable oil
- 1 cup sugar
- 2 eggs
- 1/2 cup milk, low-fat, 1%
- 1 teaspoon vanilla
- 2 cups flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 2 cups blueberries (fresh or frozen)
Instructions:
- Preheat oven to 375F degrees, grease muffin pans
- In a large mixing bowl, mix the oil and sugar together. Add eggs, milk and vanilla to the
mixture, whisk well - In a medium mixing bowl, stir together the flour, baking powder and salt. Add the flour
mix to the oil and sugar in the large bowl. Stir together - Fold the blueberries into the batter
- Fill each muffin cup 2/3 full with batter
- Bake for 25 to 30 minutes