1 minute read
Blueberries
The United States produces the most blueberries in the world. Maine is the leading producer of wild blueberries.
NUTRITION
Advertisement
Blueberries are a good source of several nutrients, such as:
Soluble Fiber can improve blood sugar and lower cholesterol.
Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.
Anthocyanins are responsible for blueberry’s characteristic blue color. They’re an antioxidant with health benefits like preventing brain and heart issues, cancer, diabetes, swelling throughout the body, and many other diseases.
WAYS TO EAT AND PREPARE BLUEBERRIES
Savor the flavors of these berries in new ways!
How to Freeze Berries: Spread blueberries on a rimmed baking sheet. Place in freezer for 2 hours. Transfer the frozen berries to a freezer bag and squeeze out excess air, or you can use any airtight container. Keep in the freezer up to 6 months. To defrost, empty the blueberries into a bowl. Let them sit until they reach room temperature and are soft, about 1 hour. You can freeze other berries like this, including strawberries, raspberries, and blackberries.
Blueberry Oatmeal Breakfast Bars: Preheat oven to 350°F. Grease an 8-inch square
pan. In a large bowl, combine 1 cup oats, 1 cup flour, 1/2 cup brown sugar, 1/2 teaspoon
salt and baking powder. Stir in 1/2 cup milk, 2 eggs, 1/4 cup melted butter, and 1
teaspoon vanilla extract or maple syrup. Fold in 1 cup blueberries. 1/2 cup walnuts
and 1 ⁄ 3 cup shredded coconut are optional ingredients. Bake for 35 minutes, until the
edges are golden. Cool in pan for 10 minutes before cutting into squares.
Nutrition Facts Serving size 1 cup of blueberries
Amount per serving Calories 84.4
Total Fat 0.5g 1% Saturated Fat 0g 0% Polyunsaturated Fat 0.2g Monounsaturated Fat 0.2g Cholesterol 0g 0% Sodium 1.5mg 0% Potassium 114mg 3% Total Carbohydrate 21.4g 7% Dietary Fiber 3.6g 14% Sugar 14.7g Protein 1.1g 2%
Vitamin A 2% Vitamin C 24% Calcium 1% Iron 2% Vitamin D 0% Vitamin B6 4% Magnesium 2% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
