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Health & Fitness

Fruit of the Week: Blueberries

by Pauline Weissman, M.S., C.N.S
Salud Integrative Medicine

As a family we enjoy blueberry picking at our local 4H farm where they grow berries free of any pesticides. It’s a wonderful summer tradition—children and adults alike meandering from tree to tree in search of the best clump of berries. Everyone claiming to have found the best one.

Our kids would eat blueberries all day, and good thing because this tiny fruit is an incredibly nutrient dense food, filled with fiber, vitamin C, manganese as well as polyphenols. Eating blueberries will contribute to lowering your risk for cardiovascular disease, cancer, keep down your cholesterol levels, stimulate the immune system, and help maintain brain health. I’d say they pack a pretty big punch!

Where to Pick Blueberries:

One 4-H Pick Your Own Farm in Hartford Region is Auer Farm (http://www.auerfarm.org)

How to Store Blueberries:

Do not wash blueberries, it will quicken deterioration.  Store unwashed berries in a shallow container (not too deep or they will get crushed) with the lid on but not sealed.  Refrigerated berries last about a week.  

How to Freeze Blueberries:

Seal the berries (do not wash them) in a freezer storage bag and lay the bag flat in the freezer. The berries will last up to one year in the freezer and are still good in most recipes or as a frozen treat.

How to Use Blueberries:

Blue Smoothie

Mix in blender:

    •    1 ripe banana
    •    1 cup blueberries, frozen
    •    1 six ounce container of organic, plain Greek yogurt
    •    1 cup (choice of) almond, coconut or organic cows milk



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