Discover tasty tips for making this super-healthy berry a family favorite
Best to buy
Choose blueberries that are firm and indigo blue with a silvery bloom. Discard mushy, shriveled, or moldy berries.
Cut & clean
Wash quickly, just before serving them. Blueberries are best used immediately, but can be stored (in a single layer) in a moistureproof container in the refrigerator for up to five days.
Get summer sweetness all year long
To freeze blueberries, place fresh berries in a single layer on a cookie sheet. Freeze them right from the container—be sure to not wash before freezing. Once frozen, transfer to a resealable plastic bag and store. When ready to use, measure out and wash the desired amount.
Varieties
Most of the blueberries sold today are “highbush” or “cultivated” blueberries. “Lowbush” or “wild” blueberries are from a different species than cultivated blueberries, but are part of the same plant family. Highbush varieties can grow up to 15 feet (4.6m) tall; the hardy lowbush blueberry plants are only about 1 foot (0.3m) high.
Blueberries are also classified into a variety of sizes, from small, approximately 90 to 250 berries per cup (236.6ml) to extra large, less than 90 berries per cup (236.6ml).
Preparation, uses, and tips
Delicious eaten out of hand, blueberries are also wonderful in baked goods, jams, pies, pancakes, salads, or, best of all, with a simple splash of sweet cream.
When making blueberry muffins, the blueberries should be the final ingredient you add, just before you pour the batter into the muffin pans. To prevent blue “bleeding,” roll the blueberries lightly in flour or cornstarch before adding to the batter. Avoid overmixing, as it may break the fragile berries and release their color. Fresh, frozen, or dried blueberries can be used in muffins.
Nutritional Highlights
Blueberries (raw), 50 berries (68g)
Calories: 38
Protein: 0.46g
Carbohydrate: 9.6g
Total Fat: 0.26g
Fiber: 1.83g
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
