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.

Related Blog Posts

10 Tips for a Healthy Holiday Season

The holidays can make it hard to stick to healthy practices or start new ones. Here are 10 tips to keep on track this holiday season with your health and wellness goals! Stay active. Make staying active a group effort! Halftime,…...

Added Sugar & Hypertension

While the relationship between salt and hypertension is well known, most people don't know that added sugar also plays a role in hypertension. The primary cause is insulin resistance and nitric oxide, which can lead to vasoconstriction and increased blood…...

Sodium and Food Labels – What Does it All Mean?

I have a story to share about sodium and food labels. I was at the grocery store the other day and was proud of myself for selecting the one with “reduced sodium” on the front. Way to go, me! I’ve…...

Spotlight on Mushrooms

Mushrooms are known for their great taste and amazing health benefits. Packed with a ton of essential vitamins and minerals, they make for an excellent addition to your diet, adding flavor to many different recipes. Add mushrooms to your eggs, as…...

Spotlight on Radishes

Radishes are in season most of the year, but we tend to think of them more in the spring. They are low in calories, only 20 calories per cup, and they are high in Vitamin C! Vitamin C is known…...
View More Posts