“They’re Baaaaaack!” No, not the Poltergeist movies. It’s time for everyone’s favorite little fruit–blueberries! What should you know about these tiny powerhouses? The health benefits of blueberries are truly amazing. Consider the following blueberry “trivia”:
• Blueberries have just 80 calories per cup.
• Scientific studies show that blueberries contain a category of phytonutrients called polyphenols– antioxidants that help scavenge free radical cells.
• Blueberries are high in Vitamin C, which promotes a healthy immune system, and manganese, which plays an important role in bone development.
• They’re also a good source of soluble fiber, which helps keep cholesterol in check.
When you buy fresh blueberries, look for berries that are firm, dry, plump and smooth-skinned (not shriveled), with a silvery surface bloom and no leaves or stems. Size is not an indicator of maturity but color is, berries should be deep purple-blue to blue-black. If the blueberries are reddish in color they are not ripe and will not continue to ripen.
Refrigerate fresh blueberries when you get them home, either in their original plastic clamshell or in a covered bowl or container. Rinse fresh blueberries immediately before use. You can freeze blueberries without washing first, but do rinse them later after thawing. Spread blueberries on a cookie sheet and freeze hard. Then place in freezer containers or zip freezer baggies. That way they stay separated if you want to divide them out in smaller amounts, such as for muffin or pancake recipes. If you decide to rinse blueberries before freezing, make sure to dry them well with paper towels. For best taste, frozen blueberries should be used within six months of freezing.
You can use blueberries in a variety of ways. They are great in smoothies, on top of cereal, in salads, and of course in baked goods. Remember, when baking with fresh blueberries, fold them into the batter gently and avoid over blending.
Want to incorporate fresh blueberries with another plant food in abundance right now? Try this delicious zucchini bread recipe:
Blueberry Zucchini Bread
2 eggs, lightly beaten
1/2 cup vegetable oil
2 teaspoons vanilla extract
1/2 cup white sugar
1/2 cup brown sugar; lightly packed
1 cup shredded zucchini
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1/2 teaspoon kosher salt
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1-1/2 teaspoons ground cinnamon
1 cup fresh blueberries
Cooking instructions
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8.5 x 4.5 loaf pan.
- In a large bowl, beat together the eggs, oil, vanilla, and sugars. Fold in the zucchini. Beat in the flours, salt, baking powder, baking soda, and cinnamon. Gently fold in the blueberries. Transfer to the prepared loaf pan.
- Bake 55-65 minutes in the preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely.
