Fresh, frozen or dried – blueberries rock! Blueberries rank on top among fruits and vegetables for antioxidant activity. Their dark blue color is from their anthocyanidin content – a phytonutrients in the flavonoids category. They are also rich in vitamin C, manganese, fiber and vitamin E. Blueberries are also a source of resveratol, the same phytonutrients found in red wine.
Store fresh blueberries in the refrigerator and do not wash them until just before using them. Freezing blueberries does not significantly decrease their nutrient content, making frozen blueberries a good option year-round.
Fresh, organic blueberries are the best choice. The Environmental Working Group consistently ranks blueberries high in pesticide residue and includes them on their “Dirty Dozen” list (see the full list at The Dirty Dozen.) Organic blueberries are also available frozen and are great for sauces and smoothies.
Need ideas on how to eat them?
· Fresh as a snack
· In a fruit salad
· On cereal (hot or cold) or yogurt
· Blended with yogurt for a smoothie
· On salads
· In pancakes or muffins
· Make a compote and enjoy on frozen yogurt, ice cream or crepes
· Try salmon with blueberry sauce! Recipe for Salmon with Blueberry Sauce
Interesting tip: When anthocyanidins in blueberries are exposed to alkaline substances such as baking soda in a muffin recipe, they will turn green. To avoid this, mix dry ingredients separately and mix in wet ingredients and then blueberries just before baking. A squeeze of lemon juice will also protect the blueberries from discoloration.
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