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.


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.


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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