Isn’t it nice to have such a variety of fresh fruits and vegetables available right
now? How do you decide what to eat when you have juicy peaches, sweet
melons, crisp pea pods, and fresh berries to choose from (just to name a few)?
July is peak season for blueberries so it is fitting that July is National Blueberry
Month. Blueberries are one of the few fruits that are native to North America and
are consistently named of the healthiest foods for us to eat.
Registered Dietitian
Certified Diabetes Educator
Blueberries are high in antioxidants – especially anthocyanidin - which gives blueberries their blue and
purple color. In fact, blueberries contain some of the highest levels of antioxidants when compared with other fruits and
vegetables. Antioxidants protect our body against damage from the sun, pollution, or anything that threatens to damage our
cells. They can protect us from cancers, help control blood sugar levels, and more recent studies show it may even protect our
memory. Blueberries are also a good source of vitamin C, fiber, potassium and copper.
Selection
Pick berries that are firm, consistent blue/purple color and pull from the plant easily. If you are buying them out at the store
gently shake the container of blueberries. If the berries move around they are likely in good condition. If the berries do not move
around, they may be mushy or even ready to mold. Ripe berries can be frozen for up to two years if stored below 0° F,
although this will slightly change their texture and flavor.
Storage
Start by washing and draining the berries, take out any damaged or spoiled berries, and place in freezer bags or air-tight
containers. For better thawing and ease of use throughout the year, you can place the berries on a baking sheet and place in
the freezer until frozen. You can then place in freezer bags for long-term storage. Studies done on frozen blueberries have
shown that storage below 0° F for 3-6 months did not significantly lower the antioxidant levels of the blueberry. This is great
news for us in this neck of the woods, since we have to rely on frozen berries for most of the year. Unfortunately, the same
cannot be said for the nutrition of blueberries when they are heated. Blueberries used in cooking at temperatures of 350° F
have lower levels of antioxidants and vitamins.
Uses
Blueberries are a very versatile fruit. They are great fresh, added to cereals – cold or hot, in fruit salads and smoothies, in mixed
green salads, pancakes or waffles, and yogurt. They can be included in fruit crisps or pies, muffins or coffee cakes like the tasty
recipe below. Enjoy!
Oatmeal Blueberry Muffin
1 egg
¼ cup oil
½ cup brown sugar
1 cup buttermilk
1 cup oatmeal
½ cup whole wheat flour
½ cup all-purpose flour
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
1 cup blueberries, fresh or frozen
Preheat oven to 400°F. Mix egg, oil, brown sugar and buttermilk. Add oatmeal. Stir baking powder, soda and salt into flours and
stir into other ingredients. Add blueberries. Spoon into greased muffin tins. Bake for 20-25 minutes. Makes 12 muffins.
Nutritional information per serving: 157 calories, 6 g fat, 113 mg sodium, 24 g carbohydrates, 2 g fiber, 3 g protein