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What Are Blueberries?
Native to North America, blueberries are small, round fruits that grow on bushes. They're related to many other berries, including cranberries, lingonberries, and bilberries, according to a recent article published in Molecule.
Blueberries have been dubbed superfoods and superfruits by several studies, and it's no wonder why.
Antioxidants
The juicy spheres are some of the best sources of antioxidants—beneficial compounds that fight free radicals—says Amy Moyer, M.Ed, RDN, LDN, CCMS, a registered dietitian and assistant professor at the University of North Carolina at Greensboro. In case you need a refresher: Free radicals are harmful molecules that damage DNA and cells. Some are naturally produced by internal bodily processes, while others come from environmental factors like air pollution and tobacco smoke, says Moyer. If free radicals accumulate in the body, it can cause oxidative stress, a major contributor of chronic conditions like cancer and heart disease. However, antioxidants (like those found in blueberries) can fight free radicals and reduce oxidative stress, paving the way for improved health.
Specifically, blueberries are known for their sky-high content of anthocyanins, an antioxidant plant pigment that gives some fruits and vegetables their iconic purple-blue hue. Anthocyanins are especially noteworthy due to their neuroprotective benefits, including improved motor and cognitive function, explains Moyer. Blueberries also contain antioxidants like polyphenols, vitamin C, quercetin, and tannins, resulting in a rich cocktail of beneficial nutrients.
Fiber
Additionally, the bite-sized berries are a good source of fiber, offering approximately 3.6 grams per one cup serving, says Moyer. They contain both soluble and insoluble fiber; soluble fiber absorbs water in the gut, while insoluble fiber does not. Soluble fiber (which dissolves in water) can help lower high cholesterol, a risk factor for heart disease, while insoluble fiber (which doesn't dissolve in water) can help alleviate constipation or irregular bowel movements, notes Moyer. Needless to say, for such a small fruit, the impressive blueberry certainly deserves its reputation as a superfood.
How to Wash and Store Blueberries
At home, avoid washing blueberries until you're ready to eat them, as moisture shortens their shelf-life, says Hall. Store them on a mid-level shelf of the refrigerator, rather than the top shelf (which is too cold) or the crisper drawer (which can make them moldy), she adds. When stored properly, blueberries should last between 10 days and two weeks, according to experts at Purdue University.
Washing
1. Add blueberries to a bowl of cold water and use a strainer to remove the stems.
2. Transfer the blueberries to a sheet tray lined with paper towels. Gently dry the tops with additional paper towels. You can also roll around the berries to dry them on all sides.
Freezing
For long-term storage, you can freeze blueberries. Here's how, according to Hall:
1. Place the washed blueberries on a parchment-lined baking sheet, making sure there's space between each one. (This will ensure that they'll freeze without getting stuck together.) Put the baking sheet in the freezer for about three hours, or until the berries are frozen.
2. Once frozen, transfer the blueberries to a resealable plastic or silicone bag. Wrap the bag in plastic wrap (or put it in a second bigger bag) to reduce the risk of freezer burn.
Use frozen blueberries within six to eight months for best results.
How to Use Blueberries
When it comes to eating blueberries, the sky's the limit. They instantly upgrade basic preparations, including parfait, smoothies, cereal, and oatmeal, but have a myriad of other uses, too.
Baking With Blueberries
If you'd like to use the fruit in baked goods (think cake or muffins), take a tip from Hall and toss frozen blueberries in a tablespoon of all-purpose flour (subtracted from your recipe) before adding them to the batter as the last step. "This prevents them from bursting and adds extra moisture while they bake. You'll also have a cleaner-looking, more evenly-cooked batter," explains Hall.
Savory Dishes
Try incorporating blueberries into a barbecue sauce. As Stephanie White, chef instructor at Auguste Escoffier School of Culinary Arts, explains, the sweet-tart flavor of blueberries will complement the condiment. You can also add fresh blueberries to salads as a juicy topper.
Drinks
In the drinks department, blueberries are excellent for freezing into ice cubes, infusing into water or tea, or boiling down into a simple syrup, says Hall.
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And, they are great as popsicles and sauce - like cranberry sauce.
For popsicles, I cook them with sugar and some water, not too much or too little - don't you love exact measurements? And, a tiny bit of salt. You can add vanilla bean if you like. Cook until all berries have popped and cooked well. Cool, put into a mold, and freeze. Don't strain.
For blueberry sauce, make it basically like cranberry sauce, only with blueberries. They don't need as much sugar, though. Serve with your turkey or some chicken, as you would cranberry sauce.
I bake with them, make pancakes with them, etc. but have also made blueberry-chicken. I learned that it's better to cook it on the side, as for blueberry sauce, because it turns the chicken an unpleasant color!
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Love All Life; Thank You For Posting! :)