Once called “star berries” by early Native Americans, blueberries have passed the test of time and are becoming increasingly popular in the current American diet. Consumption of the little berry has more than doubled since 1995, and with good reason. Let’s just say that whoever coined the phrase “Good things come in small packages” must have been a blueberry lover.
Our Backyard Superfruit
Who needs an imported, expensive acai berry when we have blueberries so close to home? In fact, 38 out of the 50 states produce blueberries commercially, including Pennsylvania. This means they’re not only in your local grocery store, but they can also be popping up at local farmer’s markets! And there’s more good news – Fresh blueberries can be purchased year-round.
- North American blueberries are available from April – October with peak season being mid-June to mid-August
- South American blueberries are available from November – March
Choosing (and Keeping) the Best of the Best
When selecting your berries, pick plump, firm, dry blueberries with a dusty blue color (that powdered-appearance on the skin is natural.) And don’t be fooled – color, not size, is a sign of maturity. Blueberries should be deep purple-blue to blue-black. Berries that are red in color are not ripe and will be better if used for cooking rather than for eating raw. Blueberries should be stored in the refrigerator and can be kept for up to 10 – 14 days (but with as good as they taste, they tend to get eaten long before they would go bad.)
Consider Freezing Your Own
Freezing your own berries is a great idea. You can save a lot of money by loading up on them when they are less expensive. To freeze them properly:
- Make sure the blueberries are dry before going into the freezer – either store without rinsing, or rinse and then dry them completely
- If you choose to skip rinsing them prior to freezing, they must still be washed before eating
- Place the dry berries in a re-sealable plastic bag, or other freezer container, and store them on a freezer shelf
- For the best quality, use within 6 months
Big Benefits From a Small Berry
- Nutritional information:
- 80 Calories per cup
- Good source of fiber (4 grams per cup)
- Free of: fat, cholesterol, and sodium
- High in: vitamin C and manganese
- Blueberries contain polyphenols that have anti-inflammatory and antioxidant properties
- These compounds may play a role in decreasing the inflammatory processes involved in various chronic health conditions including cardiovascular disease, cancer, and age-related cognitive decline
7 Simple Ways to Enjoy (the taste and health benefits of) Blueberries:
- Top cereal, oatmeal, or yogurt with a handful of fresh blueberries
- Make a fruit smoothie with fresh or frozen berries
- Tip: Add a little lemon juice to your smoothie to help the berries keep their bright color. They tend to take on a grey hue when mixed with too much dairy (due to it’s basic pH)
- Add blueberries to pancakes or waffles
- Tip: Gently fold the berries into the batter. Stirring may cause them to break
- Bake a batch of whole-wheat blueberry muffins
- Tip: Coat the berries by gently tossing them in flour before adding them to the batter. This will help to keep them from falling to the bottom while baking
- Bake a blueberry parfait layered with plain or vanillaGreek yogurt and topped with low-fat granola
- Add them to a sweet fruit salad or savory garden salad
- Blueberries pair well with a wide range of flavors
- The simplest (and sometimes best way) to enjoy blueberries – Eat them plain!
