Blueberry Bliss: Fresh, Tasty, and Healthy

Blueberry Bliss: Fresh, Tasty, and Healthy

On May 8, 1999, Dan Glickman, Secretary of Agriculture of the United States of America proclaimed the month of July as "National Blueberry Month".

Spotlight on Blueberries

Blueberry Facts.
Blueberries are a native North American fruit produced in 35 States.

Fresh blueberries are available for about eight months of the year from producers across the United States and Canada. North America is the world's leading blueberry producer. The North American harvest runs from mid-April through early October, with peak harvest in mid-May through August.

Blueberries can be found in the market all year round, along with frozen, canned and dried blueberries.

Blueberries are low in calories and sodium and are a good source of fiber.

Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases.

Researchers have found compounds in blueberries that may help prevent urinary tract infection.

Purchasing Blueberries
When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Check the color - reddish berries aren’t ripe but can be used in cooking. Avoid soft or shriveled fruit or any signs of mold. Containers with juice stains indicate that the fruit may be bruised.

Storing Blueberries
Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.

Freezing Blueberries
Freeze unwashed and completely dry. Discard berries that are bruised or shriveled. Blueberries can be frozen in their original plastic pack or in resealable plastic or frozen bag or transferred to a freezer container. Remember to rinse them before using.

Serving Suggestions
*Add blueberries to your favorite muffin or pancake recipe.
*Combine blueberries with yogurt and granola cereal.*Sprinkle blueberries over mixed greens.
*Serve blueberries with sour cream, yogurt or cottage cheese.

Celebrating Blueberries
During the month of July, we enjoyed the sweet flavor of blueberries in various recipes. Below are some of the photographs taken to capture their versatility and beauty.

Recipe: Blueberry Smoothie

Recipe. Frozen Blueberry Yogurt (low fat)
with Fresh Blueberries 

Recipe. Blueberry Ices with Kiwi and Blueberries 

Recipe. Orange Sections and Fresh Blueberries 

Recipe. Blueberries with Vanilla Ice Cream (light),
Blueberry Ices and Frozen Blueberry Yogurt (low fat)

Recipe. Blueberry Crumb Ice Cream
with Fresh Blueberries 

Resources
North American Blueberry Council. NABC, The North American Blueberry Council
U.S. Highbush Blueberry Council

A Stack of Pancakes is Not One Serving National Blueberry Pancake Day

Oatmeal Buttermilk Blueberry Pancakes,
by Martha Rose Shulman, #NYTCooking. 

Blueberry Pancakes with Fresh Blueberries

Serves One
Ingredients
2 Blueberry Pancakes frozen
1/3 cup Fresh Blueberries

Portion Control

Nutritional Analysis Services

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For more information, visit Dietitians-Online Nutritional Analysis Services.

contact:
Sandra Frank, Ed.D, RDN, FAND

recipenews@gmail.com
954-294-6300

December 15, National Cupcake Day A Special Blueberry Cupcake

Blueberry Cupcakes

Ingredients

Cupcakes

1 large white potato, peeled and cut into small chunks

3/4 cup whole-wheat pastry flour

3/4 cup cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup granulated sugar

1/4 cup canola oil

1 large egg

1/2 teaspoon vanilla extract

1/2 cup nonfat buttermilk

1 cup blueberries, fresh, plus fresh blueberries for garnish

Frosting

3/4 cup granulated sugar

3 tablespoons water

4 teaspoons dried egg whites (equivalent to 2 egg whites)

1/4 teaspoon cream of tartar

Pinch of salt

2 tablespoons blueberry preserves or jam

1/4 teaspoon vanilla extract

Directions
Cupcakes

1. Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners.
2. Place potato in a saucepan, add water to cover, and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out 3/4 cup and let cool slightly. 

3. Whisk whole-wheat flour, cake flour, baking powder, baking soda, and 1/2 teaspoon salt in a medium bowl.

4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, 1/2 teaspoon extract, and the 3/4 cup mashed potatoes until combined. 

5. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. 

6. Fold in 1 cup blueberries. Divide the batter among the prepared cups. 

7. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.

Frosting
1. Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler. 

2. Combine 3/4 cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed.
3. Add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a shiny, thick frosting, 5 to 7 minutes.
4. Off the heat, beat for 1 minute more to cool.
5. Add 2 tablespoons blueberry preserves (or jam) and 1/4 teaspoon extract and beat on low just to combine.
5. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top

                       

Nutrition Information 

Food Groups: 1 fruit, 2.25 Starch/Bread

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 40 years experience. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com