Blueberries
Delicious, juicy blueberries have been named by several sources
as the new disease-fighting "Superfood." They're low in fat, sodium
free, a good source of fiber and vitamin C, and a great way to
incorporate disease-fighting antioxidants into your diet.
This healthy, convenient fruit was cherished by early settlers as a staple ingredient in foods and medicines. And today, North America is the world's leading producer of blueberries, accounting for nearly 90 percent of the produce. Harvest runs from mid-April through early October, with peak harvest in July, National Blueberry Month.
Choose firm blueberries that are uniform in size and indigo blue in color with a silvery frost. Discard shriveled or moldy berries and store the rest in a moisture-proof container in the refrigerator for up to one week. Don't wash fresh, frozen, or dried blueberries until just before serving.
Although berries are among the most perishable fruits, fresh blueberries can last up to 10 days in the refrigerator. If you'd like them to last even longer, freezing them at home is simple and will enable you to enjoy those tasty berries for up to one year.
To freeze, place one layer of unwashed berries on a cookie sheet in the freezer. Transfer them to a plastic freezer bag as soon as frozen. Don't forget to wash them quickly before using.
The head of the USDA Phytochemical Laboratory at Tufts and the scientist who discovered the secret power of blueberries, Ronald Prior, PhD, recommends adding one-half cup of blueberries to your diet every day! This is a far cry from the current average intake in America of 2-1/2 cup a year!
