One of my summer favorite foods has just come into season here in eastern North Carolina, the blueberry. It is quickly becoming nature’s little wonder food, known for its delicious flavor and its ever increasing health benefits. Let’s take a look at some of the newer research results, the best way to buy, enjoy, and store for year long indulgence…
Studies continue to emerge showing this little berry to have some of the highest benefits of the super foods.
The more widely known are the anti-aging properties due to its anti-inflammatory properties, being low on the glycemic index with evidence showing possible benefits with insulin resistance making it a great fruit for those watching their blood sugar, along with anti-cancer properties. As if these weren’t enough, newer studies show promise to benefits with eyesight protection (more specifically for night vision & cataracts), protection against heart disease, and from aging effects on the brain including memory decline, making this a food you definitely want on your menu.
What is the best way to shop and enjoy these little power berries? First tip is to buy organic when possible. They barely missed being on the “Dirty Dozen” list this year, ranking # 14 on the list with pesticide residue. Knowing your farmer and what they use on the plants helps in making an informed decision. We are fortunate enough to have a certified organic blueberry farm just a few miles from our home in Hampstead, NC. If you live in the Hampstead/Wilmington area, you can check out their location (on Hwy 210) and info here. www.Bluefieldorganic.com
Once you’ve picked or purchased your berries, they can be used in many recipes from oatmeal, smoothies, pancakes, or yogurt for breakfast, to pies, tarts, muffins, or mixing them with other fruit in a fruit salad. I love just eating them plain as a snack. If you can find a farm to pick your own, this is half the fun while returning with blue fingers (and mouth which is a dead give away to who’s been snacking in the fieldJ).
The season may be short, but there is a way to keep these delicious berries around long after the season is over. Freezing them is not only a way to enjoy them for months to come, but a study by South Dakota State University found that even after six months in the freezer the nutrient benefits are equally as powerful. Here is a method for prepping them for the freezer.
- Clean debris and rinse the berries in cold water.
- Line several cookie sheets with paper towels and place the berries on top of the paper towel lined pans. Roll them with your hands until all berries are reduced to a single layer on the pan.
- Take paper towel and press gently on top of the berries to remove any excess water, then let them air dry overnight.
- Once the berries are dry (approximately 24 hours), measure into 2 and 4 cup quantities and put in freezer bags, marking the # of cups in each bag. (Measuring makes it easier to pull from freezer for recipes).
Resources for article:
https://njaes.rutgers.edu/pubs/blueberrybulletin/1998/bb-v14n08.pdf
http://science.naturalnews.com/blueberries.html
http://www.lef.org/magazine/2006/2/report_blueberries/Page-01
