Winy’s Kitchen: Blueberries, Nature’s “Superfruit”
Blueberries, the superfruit. Photo by Thuy Nghhiem
By Winy Chen, registered dietician at Beach Cities Health District
This time of year, blueberries are abundant in the Farmers’ Markets, which is convenient for my family considering the berry is one of our favorite super foods. When eaten in season, the berries are plump, juicy and irresistibly sweet.
We eat so many blueberries in my house that they’re constantly at the top of my weekly shopping list. They make a wonderful fuss-free snack, fresh or dried with Chinese Pine Nuts (both the berries and nuts can be found in Whole Foods’ bulk sections). I also enjoy adding blueberries – fresh or dried – to pancake mix, cereal, yogurt, smoothies and even salads. They also accent deserts beautifully – adding flavor and nutritional value.
You can tell blueberries are chock-full of nutrients by their deep purplish-blue color. The berry’s vibrant color signifies the fruit is stocked with vitamins and minerals, as well as chemical compounds known as phytochemicals – which have protective and preventative health properties.
The blueberry has also been deeply studied by scientists exploring its potential health benefits – especially in the areas of cancer, heart disease, diabetes and brain health. Research also shows eating the berries can also improve vision and prevent urinary tract infections.
Yes, there are many known health benefits associated with blueberries, but it’s safe to say my family eats them primarily for their rich flavor. As a dietician, I strongly suggest adding them to your family’s daily menu.
How to select blueberries: Choose firm, plump and vibrantly colored blueberries. Dull or wrinkled skin can be a sign of age and rot. Inspect the berries closely to ensure you aren’t purchasing spoiled fruit.
How to store: Blueberries are very delicate and should be eaten within three to five days for maximum taste.
Ways to Enjoy Blueberries: Blueberries are a very versatile ingredient in the kitchen. Whether they are fresh, dried or frozen, they can be easily added to breakfast foods, salads, sauces, dessert and even beverages.
Did you know? Early American colonists made grey paint by boiling blueberries in milk.