Blueberries

Blueberries

Packed with antioxidants, fiber, vitamin C, and more!

Blueberries have the highest antioxidants of any fruit. Enjoy 1 cup of blueberries and you've got your recommended daily amount of:

  • Fiber 14%
  • Vitamin C 24%
  • Vitamin K 36%
  • Manganese 25%

Blueberries are low in calories, saturated fat, cholesterol, and sodium.

Easy to pick!

Most blueberry bushes are a few feet high, making them very easy to pick (for example, compared to strawberries that low to the ground).

Easy to use!

Blueberries picked dry and kept cool will usually last 1-2 weeks. Putting them in a green bag can keep them fresh longer. You generally do not need to wash berries you pick. If you are going to wash them, wait until right before you use them.

Preparation is easy: just spread them out and look for any little stems that you want to pick off.

To freeze, just put them in a bag. (Do not wash them first.) If they'll be in the freezer for a while, consider using a specific freezer bag to better protect against freezer burn.

Frozen berries are perfect for fruit smoothies and can be used in cooking.

Blueberry smoothies!

Use blueberries as the main ingredient for nutritious-packed smoothies. For the most basic, simply blend together:

  • 1 ripe banana
  • 1 cup frozen blueberries
  • 1 cup liquid: yogurt or fruit juice (apple, grape, anything) or milk or soy milk or whatever you like

Tips:

  • If you have a strong blender, you can put the frozen berries and bananas directly from the freezer into the blender with a little liquid. Or, you can let them thaw a bit first. (In a hurry, you can even microwave them just a little.)
  • Bananas can be frozen as well. Let them get fairly ripe first. Then peel them, wrap each one in wax paper, and put them a freezer bag.

Spruce up the taste and nutrition by adding things like:

  • honey
  • 1/8 teaspoon ground nutmeg
  • 1/2 teaspoon vanilla extract
  • 1/2 cup almonds or walnuts
  • 1 tablespoon flax seed
  • strawberries, raspberries, or other berries


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