What’s not to love about blueberries?
They are the number one antioxidant fruit and they’re delicious.
Basically an antioxidant is capable of counteracting the normal damaging effects of oxidation by neutralizing free radicals in the body. The balance of antioxidants to oxidants is disturbed by poor diet, smoking, disease, normal aging, x-rays and many other things. When an antioxidant neutralizes a free radical, the antioxidant becomes oxidized and the body needs to be resupplied with antioxidants.
Blueberries contain high levels of polyphenals which provide antioxidant activity.
- 90% of the world’s blueberries are grown in North America, specifically 38 U.S. states and provinces of Canada
- Blueberries were grown by American Colonists and were a staple during the Civil War.
- Today’s blueberries are known as "cultivated" or "highbush" blueberries
- Hammonton, New Jersey is the Blueberry Capital of the World.
Blueberry Recipes from the Highbush Blueberry Council:
4 cups fresh or thawed, frozen blueberries
1 to 2 tablespoons sugar
3 packages (1.5 ounces each instant oatmeal with maple and brown sugar)
3 tablespoons butter, softened
Preheat oven to 375º F. In a 9-inch pie plate, toss blueberries with sugar. In a small bowl, combine oatmeal and butter until mixture forms coarse crumbs; sprinkle over blueberries. Bake until mixture bubbles around the edge and topping is light brown, 30 to 35 minutes.
Yield: 6 portions
Per portion: 197 calories, 3 grams protein, 7 grams fat, 33 grams carbohydrate
Blueberry Lemon Muffins
2 cups flour
3/4 cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup low-fat lemon yogurt
2 eggs, lightly beaten
1 egg white
1/4 cup melted butter
1 cup fresh blueberries
Preheat oven to 400°F. Lightly spray 12 muffin cups with nonstick cooking spray. In a large bowl, combine flour, sugar, baking powder, baking soda and salt until well blended. In a small bowl, whisk yogurt, eggs, the egg white and melted butter until blended. Stir yogurt mixture into flour mixture just until combined. Stir in blueberries. Into each muffin cup, spoon about 1/4 cup batter; sprinkle each with about 1 teaspoon of granola, if desired. Bake until golden brown, about 15 minutes. Remove muffins from cups; cool on wire racks. Repeat with remaining batter, partially filling empty cups with water.
YIELD: 18 muffins
Per muffin: 131 calories, 3 g protein, 3.5 g fat, 22 g carbohydrate
Check out a Blueberry Festival near you.