Spotlight on Blueberries

Blueberries are a delicious fun fruit that are also great for you! They contain 80 calories per cup and are rich in many beneficial vitamins and nutrients.

Nutritional Benefits:

Vitamin C: One cup of blueberries contains 16% of the recommended daily intake of vitamin C. Vitamin C is needed for many things including growth of tissue in the body and the healing of wounds.

Antioxidants: Polyphenols, specifically anthocyanins, are where blueberries get their namesake beautiful blue color. This compound in blueberries is good for cardiovascular health and may help prevent some types of cancer.

Fiber: Blueberries are a good source of fiber with 3.6g per cup. Fiber is important for digestion and heart health.

Selection:

Fresh – Choose fresh blueberries that are plump and weighty. Medium to dark purple blue. Avoid shriveled, moldy or blueberries that are red.

Frozen – Choose frozen blueberries that are loose in the bag, not frozen together in a clump. Frozen berries are a great choice especially in the winter months. They freeze well, maintaining their taste and nutrition like little blue champions.

Storage:

Store them in the refrigerator for up to 14 days, unwashed. Rinse just before using.

Have a bumper crop of fresh blueberries that you’d like to freeze? Rinse & dry them well. Spread them apart on a sheet pan for about 1 hour in your freezer. Once they are frozen, place them in an airtight container for up to 10 months in the freezer.

These facts, recipe ideas & much more information can be found at:

Try our recipe for Blueberry Cottage Cheese Bowls to get your day off to a “berry” good start!

Blueberries make the perfect topping due to their pop of color and nutritional benefits. Pairing them with cottage cheese and Greek yogurt, is a perfect fit. Greek yogurt and cottage cheese bring protein to the game. Almonds add a great crunch with a touch of sweetness from the honey.

Blueberry Cottage Cheese Bowls

Makes 1 Bowl

½ Cup Cottage Cheese

½ Cup Vanilla Greek Yogurt

½ Cup Blueberries

1T Sliced Almonds

1T Honey

  1. Thoroughly wash hands and prep area.
  2. Gather ingredients.
  3. Rinse fresh blueberries in a strainer under cold running water, let them drain.
  4. Mix cottage cheese and vanilla Greek yogurt in a small bowl. Top with blueberries. Sprinkle with almonds. Drizzle with honey.
  5. Dig in.

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