Blueberry Healthy Food Guide
Fresh blueberries are a joy to eat, especially straight from the berry patch. They burst with flavor, delivering a hit of sweetness to any dish. Super-nutritious, blueberries are rich in anthocyanins, compounds that give the berries their blue hue and also fight tissue-damaging free radicals and inflammation. Animal studies suggest that anthocyanins in blueberries may help protect memory. So don't hold back your blueberry love-just pop 'em in your mouth, berry by berry, or try EatingWell's favorite blueberry recipes.
Pictured Recipe: Old-Fashioned Fruit Crumble
Why blueberries are good for you
What you get: One cup of fresh blueberries has 83 calories; they are a good source of fiber and an excellent source of vitamin C, plus they're rich in the cancer-fighting antioxidants anthocyanins.
Pictured Recipe: Chicken & Blueberry Pasta Salad
How to Shop for and Store Blueberries
Shopping Tip: Look for plump and firm blueberries. If you purchase blueberries from the grocery store, be sure to avoid those with signs of mold at the bottom of the package.
How to Store Blueberries: Cover and refrigerate blueberries for up to 5 days. To freeze them, wash them and pat dry. Spread in a single layer on a tray, cover with plastic wrap and freeze until solid. Pack frozen fruit into sealable plastic bags, taking care to remove air from the bags. Freeze for up to 1 year.
Pictured Recipe: Blueberry Tart with Walnut Crust
Fun Facts about Blueberries
"Kurplink, kurplank, kurplunk." -the sound of blueberries landing in the pail in Blueberries for Sal by Robert McCloskey.
Fun Fact: The slight silvery sheen found on fresh blueberries acts as sunblock, protecting the juicy flesh from the harsh rays of the sun.
The one-two punch of coconut and macadamia nuts in this luxurious muffin will make you think you're having your morning coffee in Hawaii. Drizzle with honey for an added touch of sweetness.
Blueberry Ginger Bellini
Muddling is is a traditional bartending technique where herbs and/or fruit are crushed, releasing their full flavor into a cocktail. Here we muddle blueberries and ginger with sugar and lemon to add another dimension to our take on a bellini.
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
Filet Mignon with Blueberry-Bourbon Barbecue Sauce
Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.
Peach & Blueberry Cobbler
This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It's especially beautiful when baked in and served right from a cast-iron skillet.
Teriyaki Pork Chops with Blueberry-Ginger Relish
Take 5 minutes in the morning to get these pork chops marinating so they're ready to grill the same night or even the next day.
Seared Polenta with Chunky Blueberry Sauce
Make extra blueberry sauce to serve over scoops of vanilla frozen yogurt, an EatingWell staff favorite.
More Delicious Recipes with Blueberries