Blueberries Blueberries have a nutrition profile fit for today’s health conscious consumer.
1 Quart = 1 ½ pounds
Nutritional Value 1 cup (140 g/4.9 oz) – one serving
Calories................................80
Amount per serving
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% Daily Value (based on 2000 calorie diet)
Your daily values may be higher or lower depending on your calorie need
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Total Fat (0 grams)
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0%
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Saturated Fat 0mg
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0%
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Cholesterol 0g
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0%
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Sodium 0mg
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0%
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Total Carbohydrate 19g
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6%
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Dietary Fiber 5g
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20%
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Sugars 9g
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Protein 1g
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Vitamin A
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0%
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Vitamin C
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15%
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Calcium
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0%
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Iron
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0%
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Source: The National Food Laboratory, Dublin, California
Blueberries ranked #1 out of 40 fruits, vegetables and juices tested in studies at the
USDA Human Nutrition Research Center on Aging at Tufts University, Boston.
½ cup blueberries can provide as much antioxidant power as 5 servings of other
nutritious fruits and vegetables – peas, carrots, apples, squash and broccoli.
Scientists believe that eating diets rich in antioxidants may lower the risk of
cancer
heart disease
arthritis
the effects of aging
short term memory loss
Other possibilities under study
reduce eye strain and fatigue
promote urinary tract health
reduce build-up of bad cholesterol
Blueberries taste good... and are easy to use!
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Blueberry Selection and Storage (excerpts from the web)
Fresh Blueberries
Look for fresh blueberries that are firm, dry, plump, smooth-skinned and relatively free from leaves and stems. Size is not an indicator of maturity, but color is—berries should be deep-purple blue to blue-black; reddish berries aren't ripe but may be used in cooking.
Fresh berries should be stored covered in the refrigerator and washed just before using. Use within 10 days of purchase.
Home Freezing Blueberries
We prefer washing and drying our blueberries prior to freezing, but they may be frozen unwashed and washed just before using. The secret to successful freezing is to use berries that are completely dry before popping them into the freezer. (A ceiling fan or a cool hair dryer may be used to dry berries.) Store in an airtight container or resealable plastic bag.
Frozen Blueberries
Blueberries should be kept frozen and the unused portion returned to the freezer promptly. If not used immediately, cover and refrigerate thawed berries and use within three days.
Blueberries and the Color Blue!
Blueberries may change color when cooked. Acids, such as lemon juice and vinegar, cause the blue pigment in the berries to turn reddish.
Blueberries also contain a yellow pigment which, in an alkaline environment, such as a batter with too much baking soda, may give a greenish-blue color.
Blue Batter?
To reduce the amount of color streaking, carefully fold blueberries (right from your freezer, if frozen) into your cake or muffin batter last. For pancakes and waffles, add the blueberries as soon as the batter has been poured on the griddle or waffle iron. This will make the pancakes prettier and they'll be easier to flip. If frozen blueberries are used, cooking time may have to be increased to be sure the berries are heated through.
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