In Season: Blueberries

by in In Season, June 30, 2009

blueberries
When I was pregnant with my third child, I craved blueberries all the time. These days, the berries make their way onto my breakfast and snack table almost daily. They’re a definitely healthy powerhouse — full of vitamin K, vitamin C, the mineral manganese and the mega-antioxidants, anthocyanidins. Here’s how you can show some blueberry love, especially during National Blueberry Month!

When, Where & What
Blueberries are part of the heath family, which also includes cranberries and azaleas. Our regional blueberry season runs from about June to early September, but you can always find New Zealand blueberries at your market (for a higher price, of course). There are two main varieties of blueberries: the high-bush ones, which can grow between 6 to 12 inches high, and the low-bush ones, which are only around one foot high and are found in Canada and northern U.S.

While researching, I found this cool pictorial showing how blueberries are cultivated — from bush to cardboard box. Did you know that a single bush can produce as many as 6,000 blueberries a year? Cultivated blueberries are mildly sweet, while wild ones are more tangy and tart. They grow in clusters and, depending on the variety, can be as small as a pea or the size of a marble. The berry’s skin ranges from a deep blue to maroon to purple-black, while the flesh is a translucent whitish color with tiny seeds (that you can eat, no worries).

Nutrition Facts
One cup of blueberries contains 84 calories, 21 grams of total carbs and almost 4 grams of fiber. They’re an excellent source of vitamin K (beneficial for bone health), the antioxidant vitamin C and the mineral manganese. They’re also packed with antioxidants called anthocyanidins, which are found in foods with the blue-red color and some research has shown may help protect against prostate cancer and glaucoma.

What To Do With Blueberries
Blueberries and breakfast foods go hand-in-hand in my home. A spoonful typically goes on my girl’s plates every morning. I toss a handful in oatmeal, cold cereal, yogurt or into pancake batter. Blueberries are also a flavorful addition to smoothies — especially freshly frozen ones. If you decide to use pre-frozen ones, check the label to make sure no sugar was added.

Blueberry muffins are the most popular muffin in the U.S. (and the official muffin of Minnesota), but many packaged or bakeshop muffins contain upwards of 400 calories.

In the summertime, I toss berries in a spinach salad for some added tanginess. For a special dessert, I surprise my kids by placing blueberries in an ice-cream dish and topping with some whipped cream.

Shopping Tip: Choose blueberries that are brightly colored, firm and dry. Lightly shake the container to see that the berries move freely and aren’t stuck to the bottom (that’s a sign of moisture, moldiness or decay). You can store berries unwashed at room temperature for up to 2 days or in the fridge for up to a week. Wait to berries until you’re ready to serve them; otherwise they tend to get moldy.

More posts from .

Similar Posts

6 Ways to Celebrate Tomato Time

Plump and juicy tomatoes aren’t just a summertime seduction, they’ve got nutrition credentials as well. They’re low and calories an...

Comments (50)

  1. Ruth says:

    I buy blueberries in large quantities when they are on sale and put the berries into the basket of a salad spinner and gently submerge in water to wash the berries. Then spin them in the spinner and they come out perfectly dry. Put the berries back into the rinsed and dried 6 ounce plastic basket they came in, put that into a sandwich bag and freeze them. It works perfectly!

  2. woooooowowo says:

    This is the punish In Season: Blueberries | Healthy Eats – Food Network Healthy Living Blog blog for anyone who wants to act out out near this topic. You observance so untold its almost wearing to argue with you (not that I rattling would want…HaHa). You definitely put a new twirl on a message thats been statute around for period. Precise hokum, just extraordinary!

  3. baju bayi says:

    Wow, awesome blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your website is magnificent, let alone the content!. Thanks For Your article about In Season: Blueberries | Healthy Eats – Food Network Healthy Living Blog .

  4. Good in depth justification

  5. Wow, awesome blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your site is wonderful, let alone the content!. Thanks For Your article about In Season: Blueberries | Healthy Eats – Food Network Healthy Living Blog .

  6. Baju Bayi says:

    Wow, awesome blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is wonderful, as well as the content!. Thanks For Your article about In Season: Blueberries | Healthy Eats – Food Network Healthy Living Blog .

  7. baju bayi says:

    This is the straight In Season: Blueberries | Healthy Eats – Food Network Healthy Living Blog diary for anyone who wants to attempt out out roughly this matter. You attending so such its near tiring to represent with you (not that I truly would want…HaHa). You definitely put a new protract on a content thats been graphical near for life. Pleasant whatsis, but high!

  8. blackhat seo says:

    You made some decent factors there. I appeared on the internet for the problem and found most individuals will associate with with your website.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>