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.
See also: Wild Blueberries
Blueberries: The Miracle Berry
Recipe: Blueberry Crumble
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Preheat the oven to 350-degrees. Prepare an 8-inch-round
baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon.
Cut in the margarine with a fork or pastry blender until the
mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the
crumb mixture. Bake 30 minutes. Serve warm.
Recipe makes 2-1/2 cups (5 servings).
Nutritional information per serving (1/2 cup):
Calories: 164
Fat: 6g
Cholesterol: 0mg
Sodium: 159mg
Carbohydrates: 26g
Protein: 2g
Fiber: 2g
Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
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See also:
Blueberry Muffins
Banana Blueberry Muffins
Blueberry Banana Shake
Blueberry Oatmeal Cake
Blueberry Coffee Cake
Whole Wheat Blueberry Pancakes
Wild Rice Blueberry Dessert
Blueberry French Toast
Blueberry Muffins
Best Blueberry Muffins (Tasty Temptation Recipe)
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