Natural Living Cuisine

Blueberries

July 25th, 2008 | by Ingrid

Did you know July is National Blueberry month? I discovered this fact while searching for information for this very post! Though July is nearly at an end, blueberry season isn’t. It spans from mid April into late September or October so we can continue celebrating these wonderful native North American berries.

Varieties of Blueberries

Most blueberries sold in grocery stores are Northern Highbush or cultivated varieties, having over 100 varieties available. Then there is the Lowbush or wild blueberries that are part of the same plant family as Northern Highbush, but they are a different species.

When comparing the two, you can see the difference between wild (lowbush) berries and cultivated (highbush) berries by their size. Wild blueberries are smaller than the cultivated blueberries, contain less water and are more nutrient dense by volume.

Cultivated Blueberries - are larger than wild blueberries - about 4 times as large, are deep blue to maroon in color and have the same white-gray bloom as wild blueberries that covers its surface as a protective coat.

Wild Blueberries - are quite small in comparison to the cultivated varieties, range in color from deep-purple blue to almost bluish black with white-gray bloom coating, and they are more flavorful than cultivated blueberries.

Learn more about blueberries at Wikipedia.

Nutritional Profile and Benefits of Blueberries

Blueberries’ excellent health qualities have categorized them as a superfood and it is no wonder. Each little berry bursts with nutrients, and most of its protective antioxidants (or anthocyanins) is carried in its skin.

Blueberries are low in calories - one cup of blueberries contains only about 80 calories and virtually no fat - and range in flavor from mildly sweet to tart and tangy. They are rich in antioxidants, have anti-inflammatory properties, and contain the following vitamins and minerals:

Beta-carotene | Calcium | Copper | Dietary Fiber | Iron | Manganese | Phosphorus | Potassium | Vitamin B1 [thiamin] | Vitamin B2 [riboflavin] | Vitamin B3 [niacin] | Vitamin C | Vitamin E | Vitamin K | Zinc

Selecting and Storing Blueberries

The best way to select blueberries is to look at its skin for the presence of the white-gray coating called bloom. The color of the berries should range from deep-purple blue to bluish black (a reddish color indicates that they are not ripe yet). Look for dry, plump, uniform in size blueberries that are not shriveled.

If you are purchasing blueberries a in prepackaged container, be sure to check the bottom of the container for blue stains or any blueberry juice most likely caused by crushed or overripe berries or for mold. Do what is known as a shake test - shake the container, the blueberries should move freely in the container. This shake test does works. I tried it and sure enough noticed that a section was not moving, turn the package over and there were blueberries clumped together stuck to one moldy blueberry.

As soon as you are able, sort through the container of blueberries and discard any that are too soft, mashed, damp, shriveled or moldy. If there are any tiny stems attached to a berry, remove it and discard (ideally into your compost).

If you don’t plan to use the blueberries right away, store them unwashed in the refrigerator. Generally, they should keep for a week to 10 days.

Like most berries, blueberries can be frozen. This is a great way to enjoy them long after their season has ended and the best part is they keep (frozen) for up to a year.

To freeze berries, spread a single layer of unwashed blueberries on a cookie sheet and freeze. When frozen, transfer to a freezer container or bag, label and date the container. As you need them, simply remove the amount needed, bring to room temperature and rinse briefly in cold water.

Preparing Fresh or Frozen Blueberries for Use

Refrigerated blueberries – remove the berries from the refrigerator and place in a colander, then submerge the colander in a bowl of water and gently swish in the water, or you can rinse the berries with a stream of cold water. Allow the berries to drain.

Frozen blueberries – remove the berries from the freezer taking out as many as needed, and return any unused blueberries to the freezer.

Serving Suggestions

Every time we shop for groceries we can’t resist bringing home blueberries. Fresh or dried, blueberries add a pop of color to a dish or recipe. They are fabulous in desserts – like a blueberry parfait, or other classic favorites - blueberry pie, cobble and muffins come to mind. Blueberries make a lovely ice cream or sorbet. They are also good in savory dishes. Add them to salads, make a sauce with it, try them in a smoothie, or add some to your next green drink.

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