Among the most popular of all fruits are berries, with their flowing colors and sweet, scented juices. Blueberries are just one of the berry delights that are sold throughout the summer. With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season. These are strictly seasonal crops. Buy them out of season and they will be inferior in terms of taste, texture and nutrition, and they will most certainly have been brought great distances by air.
One cup of blueberries contains 84 calories and 3.6 grams of dietary fiber. There is considerable interest in terms of cancer research, since blueberries are rich in anthocyanidins, the phytochemmicals that given them their blue color. The consensus is that they can help prevent cancer. Blueberries are also an excellent source of vitamin C, manganese and dietary fiber and a good source of vitamin E.
How to Select: Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture
How to Store: Ripe blueberries should be stored in a covered container in the refrigerator where they will keep for about a week, although they will be freshest if consumed within a few days. Always check berries before storing and remove any damaged berries to prevent the spread of mold. But don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer. Berries should last up to a year in the freezer.
I wouldn’t do blueberries justice without giving you my recipe for blueberry muffins. Although blueberries are versatile and can be used in a variety of ways, this is a classic recipe and something everyone should have on hand for a rainy day.
Blueberry Muffins
Ingredients:
1 ½ cups all-purpose flour (can substitute whole wheat flour for ½)
¼ cup sugar
2 teaspoons baking powder
2 eggs (local, please!)
4 tablespoons butter, melted
¾ cup skim milk
1 teaspoon vanilla extract
1 teaspoon grated lemon zest
1 ½ cups fresh, local blueberries
Directions:
- Preheat oven to 400oF. Lightly grease a 12-cup muffin pan or arrange 12 paper muffin cases on a baking tray.
- Sift the flour, sugar and baking powder into a large mixing bowl.
- In another bowl, whisk the eggs until blended. Add the melted butter, milk, vanilla and lemon zest to the eggs, and stir thoroughly to combine.
- Make a well in the dry ingredients and pour in the egg mixture. With a large metal spoon, stir until the flour is just moistened, but not smooth (lumps are A-OK!).
- Add the blueberries to the muffin mixture and gently fold in, being careful not to crush the blueberries.
- Spoon the batter into the muffin pan, leaving enough room for the muffins to rise.
- Bake for 20-25 minutes, until the tops spring back when touched lightly.
Enjoy!
