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