Cooking with Ease: Singing the Praises of the Bold and Beautiful Blueberry

Could we learn something about nutrition from the bears of eastern Canada? Apparently so, since their favourite food is the low bush wild blueberry that dominate the fields of Nova Scotia. Wild blueberries boast the highest antioxidant capacity of all fruits and vegetables, something that the bears probably don’t know as they savour mouthfuls of the sweet fruit.

This delectable fruit has been around for many centuries, and is native to North America where they grow throughout the woods and mountains in Canada and the United States. The North American harvest runs from mid-April through early October, with peak harvest in July,which is also known as National Blueberry Month.

There are many paybacks to including delicious, plump blueberries in your diet this summer and all year long. They are one of nature's true convenience foods, because all you need to do is simply wash and enjoy. Following are some tips on the benefits, how to select blueberries, and how to fold them into your eating plan. We’ve also included three recipes to inspire your berry-loving creativity.

Not only luscious, but health benefits too!

A powerful antioxidant compound found in blueberries, which is already known to fight cancer, may also help lower cholesterol.
Eating wild blueberries slows the effects of aging, particularly the loss of memory and motor skills.
Extracts of bilberry (a variety of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare.
Protection against macular degeneration: Your mother may have told you carrots would keep your eyes bright, but as an adult, it looks like fruit is even more important for keeping your sight.
Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.
Blueberries promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections.
They're an excellent source of vitamin A, containing more than any other berry.
Excellent source of vitamin C; one cup provides nearly one-third of an adult's daily requirement.
Blueberries are low in sodium and high in dietary fiber.

How to select blueberries

Choose firm blueberries that have a lively, uniform hue colored with a whitish bloom.
Shake the container, noticing whether berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy.

Adding blueberries to your daily life

Breakfast

Toss blueberries into your favorite hot or cold cereal. Add blueberries when making pancakes, muffins and waffles.

Snacking

Eat blueberries out of hand. Make a blueberry blender drink with non-fat yogurt. Drop frozen blueberries in sparkling water for a refreshing summer drink. Click here to read a recipe for Berry Blue Smoothie.

Meals

Sprinkle blueberries into green salads. Make a tangy blueberry sauce to serve with poultry, fish and meat. Click here to read a recipe for Creamy Smoked Turkey and Blueberry Salad.

Desserts

Use blueberries as a topping on angel food cake. Make a blueberry sauce for fruit or sorbet desserts. Serve a dish of blueberries for dessert. Spoon over low-fat ice cream or frozen yogurt. Make a blueberry cobbler or pie. Click here to read a recipe for Blueberry Peach Crisp.

Freezing

Freeze extra blueberries to eat later. Wash them and let them dry before freezing. Arrange berries in a single layer on a cookie sheet and freeze. After frozen, transfer the berries to plastic bags or freezer containers.

(Information from Rainbow Farms, Nova Scotia.)

Try the attached recipes and let me know if you like them by email.

Bon Appétit!

(Article submitted by Ana Larrauri-Rosato, Ana Personal Chef Service).

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