Community Corner
Much Ado About Blueberries
And for good reason, our local health coach Stephanie Korn says. Your taste buds will too!
Blueberry season is winding down--with local crops dwindling by the beginning of September--so take advantage of this delicious and sinlessly addictive fruit now!
Blueberries have the highest antioxidant capacity of all fresh fruit. While they are abundant in many phytonutrients, they are particularly rich in anthocyanidins, the antioxidant which gives blueberries their deep blue color. These tasty berries are also rich in Vitamins A, C and E, as well as B-complex. As if blueberries were not impressive enough, they also contain copper, selenium, zinc and iron.
Diets plentiful in blueberries have been shown to lower blood cholesterol levels, risk of heart disease and type II Diabetes, as well as increase glucose control. They may be the smallest fruit that you will find at the farmers market, but they truly pack a "nutritional punch," adding many important nutrients into your diet. They taste delicious and are good for you, a win-win all around.
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Blueberries are in season from late spring through late summer. When choosing berries, look for ones that are firm and lively, deep blue to purplish in color, with a whitish bloom. Do not buy blueberries that are moist, overly soft, pale or show signs of mold. If their cartons are wet or leaky, it is a sign that unseen berries will be moldy.
Berries are delicate and need to be handled with care. They require refrigeration, and also freeze well. To freeze berries, wash and dry them completely before putting them in the freezer. Frozen berries will last 8-10 months, while fresh berries are best eaten within 1-2 days of purchase.
Find out what's happening in Rivertownswith free, real-time updates from Patch.
Blueberries are a perfect topping for ice cream or yogurt, a favorite addition to a fruit salad, or for simply popping into your mouth one by one. One of my favorite summertime treats is fresh fruit smoothie, perfect for charging your system with blueberries and other fresh seasonal fruit.
Blueberry Smoothie recipe:
2 ½ cups fresh blueberries
8 oz. lowfat vanilla yogurt
½ cup orange juice
½ cup milk
1 tsp. vanilla extract
3-4 ice cubes
Mix well in a blender and enjoy! This recipe makes three servings.
Variations:
Use milk alternatives – soy, rice or almond milk.
Instead of milk, use 1 medium banana.
Incorporate flaxseeds to add Omega-3 or Hemp seeds to add protein.
