Blueberry

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A somewhat small, round berry that is dark blue in color with a crowned opening at the opposite end of its stem. Wild Blueberries are very small in size in comparison to the cultivated berries sold in food stores. The berries are popular raw as snacks or added to many cold dishes such as cereal, ice cream, shakes, or salads. They are also commonly cooked in various entrees, desserts and baked goods, such as Blueberry muffins, pies, pancakes, or Blueberry grunt. Versatile in use, Blueberries are often used in making a wide variety of beverages and foods such as wine, liqueurs, jams, jellies, sauces, and salsas.

Recent studies have supported theories that Blueberries, which are low in calories and high in antioxidants and fiber, are a healthy food alternative by offering protection against various types of cancer as well as heart ailments. As a comparison, a single cup of blueberries provides an amount of antioxidants equal to five servings of broccoli, peaches or grapes.

Avaiable fresh, frozen or dried, Blueberries can be purchased throughout the year in most food stores. When selecting, choose berries that are plump, chalky blue in color, and roll easily within containers. To store, keep fresh Blueberries unwashed and placed on the bottom shelves of the refrigerator. They should be consumed within a week. If berries are to be frozen, pick out discolored or mushy berries and wash thoroughly before freezing. Place the berries in a flat pan and freeze them as a single layer before allowing them to be stacked on top of others to avoid bruising or damage. After becoming frozen, remove the berries and place them in resealable freezer bags for future use. Another option for enhancing the flavor of frozen berries is to poach the Blueberries in a syrup flavored with lemon, allow them to cool, and then freeze the berries. When adding Blueberries to recipe that is best if the berries are distributed throughout rather than lumped or grouped together, consider adding flour to the berries before placing them into other ingredients. By rolling the berries in flour prior to folding them into a batter, the berries will have a coating that will assist with spacing them apart so the muffins, cakes or other baked goods have a better distribution of the fruit.

USDA Nutrition Facts

Serving Size1 cup
Calories57
Protein0g
Total Fat0g
Total Carbohydrates14g
Dietary Fiber2g
Sugars9g
Potassium77mg
Sodium1mg
Cholesterol0mg
Serving Size1 cup, thawed
Calories81
Protein0g
Total Fat0g
Total Carbohydrates21g
Dietary Fiber2g
Sugars19g
Potassium60mg
Sodium1mg
Cholesterol0mg
Serving Size1 cup, unthawed
Calories51
Protein0g
Total Fat0g
Total Carbohydrates12g
Dietary Fiber2g
Sugars8g
Potassium54mg
Sodium1mg
Cholesterol0mg

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