Small berry. Big benefits!
There is a reason blueberries are often referred to as a “superfood.” These tiny berries are packed with flavor, naturally sweet, incredibly versatile, and loaded with nutrients that support your entire body.
Whether you toss them into smoothies, stir them into yogurt, or simply enjoy them by the handful, blueberries are one of the easiest REAL foods to add to your routine.
And during the summer months, they are at their peak – juicy, flavorful, and abundant!
Why Blueberries Deserve “Superfood” Status
Blueberries may be small, but they deliver an impressive nutritional punch. They are rich in fiber, vitamin C, vitamin K, and power plant compounds called anthocyanins – the antioxidants that give blueberries their deep blue-purple color.
Research has found that regularly eating blueberries may support:
- Brain health and memory (blueberries are often called “brain berries”)
- Heart health and healthy blood pressure
- Healthy aging
- Exercise recovery
- Gut health
- Blood sugar balance
Blueberries are also naturally low in calories (about 80 calories in 1 cup) while being high in nutrients and fiber, making them a great addition to a variety of meals and snacks.
The Power of Antioxidants
One of the biggest reasons blueberries are celebrated is their exceptionally high antioxidant content. Antioxidants help protect your cells from oxidative stress caused by free radicals – unstable molecules linked to inflammation, aging, and chronic disease.
The star antioxidants in blueberries are anthocyanins. These compounds are believed to contribute to many of blueberries’ potential health benefits, including supporting cardiovascular and cognitive health. These compounds are also found in foods like cranberries, eggplant and red cabbage.
Instead of chasing expensive “health foods,” blueberries are a perfect example that the most powerful nutrition choices are often simple foods that have been around us all along.
Fresh or frozen? Both are Great!
Fresh blueberries are amazing when they are in-season! When selecting fresh blueberries, they should be firm, dry and plump, with smooth skins. Size is not necessarily an indicator of maturity.
You should also pay attention to the color – look for deep purple to bluish-black. Reddish colored blueberries are not ripe yet. Avoid soft shriveled blueberries, and juice stains may indicate the berries are bruised or damaged.
Frozen blueberries are also an excellent option, especially when fresh ones are not in-season. Frozen blueberries retain most of their nutritional value and frozen wild blueberries may contain even higher levels of certain antioxidants.
That means you can enjoy blueberries all year long!
How do you store fresh blueberries?
When you purchase fresh blueberries, store them in the refrigerator and rinse and eat within 10 days. For best results, you should rinse blueberries just before eating. If you decide to rinse right away, just be sure to dry them well before placing in the refrigerator to eliminate excess moisture which can cause them to deteriorate faster.
Blueberries also freeze beautifully! It’s your choice whether to wash them before or after freezing…just make sure they are dry before freezing. When you thaw frozen blueberries, plan to eat them within 1-2 days for best results.
What can you do with blueberries?
This is the best part! Fresh, in-season blueberries are literally bursting with flavor and are delicious in meals any time of the day – breakfast, lunch, dinner, snacks and even dessert!
One of our all-time favorites (and a favorite of so many Eat REAL America members) is the Sweet Surprise Corn Salad – it is mind-blowingly delicious! Especially during the summer with all the freshly harvested in-season ingredients!
In a cooking demo I did at a local farmers’ market, one of the attendees said, “I was completely against the idea of putting vegetables and fruits together, but the flavor combination in this salad is delicious. I’m shocked!”
Check out our video to see how easy it is to prepare…
Here are some of our other favorite blueberry ideas:
Fruit Topped Dutch Baby Pancake
Blueberry Lemon Breakfast Cookies
Banana Oat Pancakes with Blueberry Sauce
Blueberry Corn Panzanella Salad
Salad with Addictive Spicy Pecans and Berries
Blueberry Apricot Spinach Salad
Grilled Chicken Sandwich with Basil and Blueberry Sauce
Goat Cheese Chicken with Blueberry Salsa
Pork Chops with Blueberry Ginger Relish
Red, White & Blueberry Popsicles
Red, White, and Blueberry Spritzer
Buyer Beware!
Blueberries are often used to create a “health halo” for processed foods like granola bars, muffins, cereals, yogurts and more.
Remember to take a look at the ingredients!
The “blueberry puree” found in the ingredient list in many processed foods could really just be a combination of sugar, corn syrup and food coloring…no blueberries at all! Keep reading those ingredient labels to make sure you are getting the REAL deal!
Take the Superfood Challenge!
Blueberries are one of the simplest ways to add more nutrition, flavor, and color to your plate. They are convenient, versatile, and delicious! This is the perfect time of year to add blueberries to your meals and snacks…and to enjoy all the benefits these powerful little fruits have to offer…your brain, heart, gut, and taste buds will thank you!
Challenge yourself to enjoy blueberries at least once a week this month. Try them a different way each time. Get your family involved and vote: keeper or sleeper?!
Do you have a favorite way to enjoy blueberries? Please share with us!
One of my favorite ways to eat fresh blueberries is to put them in a green salad with plain tuna, almonds, feta or goat cheese. As a dressing I use a flavored white balsamic vinegar. Yum!!