Especially by a great number of Native American tribes over the course of many centuries, blueberries have been cultivated. They were formerly known as “star berries,” and it was believed that they were divine gifts that were bestowed upon the tribes during times of famine. The fruit was utilized for a variety of purposes, including the production of dyes and medicines, and even an intriguing variety of blueberry beef jerky. When first picked, blueberries have a light greenish hue; as they mature, their color changes to reddish-purple and then to a deep blue. Blueberries have a light, powdery coating that acts as a protective barrier on the skins of the berries, and as a result, they have a longer shelf life than other types of berries.
Blueberry producers in the United States and Canada make fresh blueberries available for purchase for nearly eight months out of the year. While the vast majority of blueberries are purchased in their fresh form, frozen blueberries are also a popular option. The majority of the world’s blueberries are grown in North America, which is responsible for almost 90 percent of the total production of blueberries worldwide.
Blueberries contain a wide variety of micronutrients, the most notable of which are manganese, vitamin B6, vitamin C, vitamin K, and dietary fiber. In addition, blueberries are rich in a variety of other essential vitamins and minerals. Blueberries, particularly those of wild species, contain a variety of antioxidant pigments and phytochemicals, which may contribute to a reduction in the risk of developing certain diseases such as cancer and inflammation. Silicon, which is found in blueberries, is known to help the pancreas regain its youthful function. In addition, diabetic conditions benefit from their consumption.
Choose blueberries that have a firm texture, are dry, are plump, and have a smooth skin. Berries should be a deep purple blue to blue-black in color; reddish berries aren’t as ripe but can still be used in cooking.
http://www.blueberry.org/blueberries.htm, http://www.wikipedia.org, http://www.fruitsandveggiesmatter.gov, http://www.organicfacts.net, and http://www.health-care-clinic.org are some websites that can be used to learn more about blueberries.
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Greens with Blueberry, Feat and Almonds
Ingredients:
2 tablespoons vegetable oil
1 tablespoon white balsamic vinegar
1/2 teaspoon Dijon mustard
1 pinch salt
1 pinch pepper
8 cups mixed baby greens
1/2 cup fresh blueberries
1/2 cup feta cheese, crumbed
1/4 cup toasted sliced almonds
Directions:
1 In a large bowl, whisk together oil, vinegar, mustard, salt and pepper. Add greens; toss to coat.
2 Divide salad among plates. Sprinkle with blueberries, feta cheese and almonds.
Servings:4
Ginger Blueberry-Melon Toss
Ingredients:
1/2 tablespoon honey
1 tablespoon fresh lime juice
1/2 teaspoon lime zest
1/8 teaspoon ground ginger
2 cups blueberries
1 cup diced cantaloupe
Directions:
1 In a large bowl combine honey, lime juice, lime peel and ginger until well blended. Add blueberries and cantaloupe. Toss to coat.
2 Serve at room temperature or chilled over ice cream, pound cake, cut up fruit, etc.
Servings: 4
Blueberry Couscous Salad
Ingredients:
1/2 tablespoon honey
1 tablespoon fresh lime juice
1/2 teaspoon lime zest
1/8 teaspoon ground ginger
2 cups blueberries
1 cup diced cantaloupe
Directions:
1 In a large bowl combine honey, lime juice, lime peel and ginger until well blended. Add blueberries and cantaloupe. Toss to coat.
2 Serve at room temperature or chilled over ice cream, pound cake, cut up fruit, etc.
Servings: 4
Blueberry Smoothie
Ingredients:
1/2 cup low-fat yogurt or 1/2 cup nonfat yogurt
1/2 cup frozen blueberries
1/4 cup orange juice
Prep Time: 5 mins
Total Time: 5 mins
Directions:
Place all in blender and blend till thick and smooth.
Servings: 1
Blueberry and Raspberry Freeze
Ingredients:
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup nonfat yogurt or 1/2 cup low-fat vanilla yogurt
3/4 cup ice water
1 tablespoon ground flax seed
Prep Time: 5 mins
Total Time: 5 mins
Directions:
1. Place all into a blender and blend till frosty smooth.
2. Enjoy.
Servings: 2
Whole Wheat Blueberry Pancakes
Ingredients:
1 1/4 cups whole wheat flour
2 teaspoons baking powder
1 egg
1 cup milk, plus more if necessary
1/2 teaspoon salt
1 tablespoon artificial sweetener
1/2 cup blueberries
Prep Time: 5 mins
Total Time: 13 mins
Directions:
1. Sift together flour and baking powder, set aside. Beat together the egg, milk, salt and artificial sweetener in a bowl. Stir in flour until just moistened, add blueberries, and stir to incorporate.
2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn, and continue cooking until golden brown.
Servings: 5
Purple Monstrosity Fruit Smoothie
Ingredients:
2 frozen bananas, skins removed and cut in chunks
1/2 cup frozen blueberries
1 cup orange juice
1 tablespoon honey (optional)
1 teaspoon vanilla extract (optional)
Prep Time: 5 mins
Total Time: 5 mins
Directions:
Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.
Servings: 5
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