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The US Highbush Blueberry Council, click on Health, links to a number of studies relating to blueberries and health. Here are some of the scientific findings:
• Blueberries are one of the highest fruit sources of antioxidants, which ‘are thought to help protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process.’
• Laboratory rats fed blueberries lost less age-related mental capacity than those rats fed a blueberry free diet.
• Mice fed a blueberry extract daily performed better in motor learning and memory skills than mice sans blueberries.
• In a study, human participants who ate 1 cup of blueberries a day performed motor skills tests 5 to 6% better than the control group.
• Blueberries have an anti-inflammatory effect.
• Blueberries are a source of vitamins, minerals, dietary fiber, phenolics, and flavonoids. Blueberries are very low in fat and sodium.
When blueberry picking, you’ll want to cover up. The bugs are voracious! Use sunscreen to protect from those UV rays. Bring plenty of water to keep hydrated. Make sure you don’t lose your way. Bring a map and compass. And always watch out for bear competitors.
Here are some scrumptious recipes from the Blueberry Council:
Blueberry Crisp
Yield: 6 portions
1 cup old-fashioned oats
1/2 cup flour, divided
1/2 cup sugar, divided
1 teaspoon ground cinnamon
4 tablespoons butter, cut in small pieces
1/4 cup pecans or walnuts, coarsely chopped
1 bag (12 to 16 ounces) frozen blueberries [or use fresh]
4 cups peeled and cubed apples or pears
Preheat oven to 375° F. Lightly grease a 2-quart baking dish. To prepare the topping: in a medium-sized bowl, combine oats, 1/4 cup of the flour, 1/4 cup of the sugar and the cinnamon. Add butter; between fingers rub butter with dry ingredients to form coarse crumbs*, stir in pecans. In a large bowl, toss blueberries and apples with the remaining 1/4 cup sugar and 1/4 cup flour. Pour blueberry-apple mixture into prepared baking dish. Sprinkle the topping evenly over the fruit. Bake until apples are tender and topping is golden, about 50 minutes. Serve warm with vanilla ice cream or frozen yogurt, if desired.
*Alternatively, combine dry ingredients and butter in a food processor container. Pulse to form coarse crumbs.
Yield: about 9 cups
6-1/2 cups fresh blueberries, coarsely chopped (about 5 pints whole blueberries)*
1 package (1.75 ounces) granulated fruit pectin for lower sugar recipes
4-1/2 cups sugar, divided
1 tablespoon ground ginger or 2 teaspoons
finely grated orange rind, optional
Here’s all the flavor of old-fashioned jam without the bother of boiling jars and processing the finished product, because you keep it in the freezer.
In a large saucepan, combine blueberries and 1/2 cup water. In a small bowl, stir together pectin and 1/4 cup of the sugar. Stir pectin mixture into blueberries. Over high heat, stirring constantly, bring mixture to a rolling boil. Add the remaining 4-1/4 cups sugar all at once. Return to a rolling boil. Boil exactly 1 minute, stirring constantly. Remove from heat, skim off any foam, then set aside until cool enough to handle, about 30 minutes. Transfer to 1-cup freezer containers, filling to about 1/2 inch from the top; continue to cool at room temperature until jam has set. Cover and freeze. Thaw to serve. Store any leftover jam in the refrigerator for up to one month.
* Place whole blueberries in a food processor container; pulse until coarsely chopped. Or, place blueberries in a bowl; crush with a potato masher or pastry blender.
Blueberry season is one of the happily bluest times of year. Tasty and sweet, a fruit that is delicious no matter what. Enjoy! And I forgot. Where did you say your favourite patch is?
Photo Credit: Kathy Belge
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