In my last post, we talked about the cancer fighting properties of blueberries and other berries. Appropriately, when I visited that farmer’s market yesterday, it was blueberry day!
Blueberries are the perfect choice for a fun, flavorful, and healthy snack. Blueberries contain vitamins A and C, iron, potassium, and magnesium as well as one of the most powerful antioxidants yet identified, anthocyanocides.
They are also a good source of carbohydrates and fiber, yet they are low in sodium and are cholesterol free.
Plus, Blueberries contain only 42 calories per ½ cup serving!
What should you look for when you buy blueberries to make sure you get the freshest and best tasting ones?
Blueberry Buying Tips
- Look for blueberries that are firm and dry
- Avoid baskets that have signs of leakage as that indicates they were mishandled
- The skin should be smooth and deep purple-blue
- Store blueberries covered in the fridge and use within 10 days
- Wash just prior to serving
- Freeze enough to use all year! (Blueberries should be completely dry before freezing)
Blueberry Cooking Tips
- When baking, know that acids in the recipe (like lemon juice or vinegar) will turn the berries red and baking soda will turn them greenish-blue
- To minimize streaking in cake or muffin batter, stir berries in directly from frozen
- When adding to pancakes or waffles, add berries after pouring into the pan or iron. Frozen berries will increase cooking time
I found several recipes and picked two that are ones I’m going to try. Let me know what you think!
Blueberry and Melon Salsa:
- 2 cups of fresh blueberries
- 1½ cups diced (small) cantaloupe
- ½ cup finely chopped red onion
- ½ cup finely chopped red bell pepper
- 2 T chopped fresh cilantro
- 1 T honey
- 2 T fresh lime juice
- 1 t lime zest
- Wash blueberries.
- Combine with cantaloupe, onion, red pepper and cilantro.
- Combine honey and lime juice and zest and stir into salsa.
- Leave out at room temperature for 1 hour.
- Serve or refrigerate.
Blueberry Vidalia Onion Citrus Salad:
- 2 cups blueberries
- 4 navel oranges
- 1 medium vidalia onion
- ⅓ cup olive oil
- 1 t dried oregano
- 2 T honey
- 1 t minced garlic
- 1 T celery seed
- 1 T fresh chopped basil
- 3 T cider vinegar
- Wash blueberries, peel oranges and cut into chunks.
- Slice onions very thinly.
- Combine fruit with onions in a medium bowl.
- In a separate bowl whisk other ingredients.
- Pour over salad, toss and refrigerate 1-2 hours before serving.
- Do not make too far ahead.
- Serves 7.