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Beaumont Food of the Month: Blueberries

Food of the Month, blueberries Strawberries take the lead in U.S. berry consumption – but it’s blueberries you should look to for your berry fix! These tiny blue fruits are packed full of antioxidants, which help combat free radicals. In fact, blueberries have one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings.

Blueberries are one of the few fruits native to North America, so you can easily find fresh, plump berries at your local market or farmstand all summer long. Consuming raw blueberries will provide you with the most nutritional benefits and the best flavor.

Nutritional Information
Blueberries (1 cup)

  • Calories: 85
  • Fat: 0.5 (0%)
  • Cholesterol: 0
  • Potassium: 114 g (9%)
  • Total Carbohydrates: 21 g (2%)
  • Protein: 1.1 g (5%)
  • Vitamin A: 1%
  • Vitamin C: 24%
  • Calcium: 0%
  • Magnesium: 2%
  • Iron: 2%

How to Cook with Blueberries

Blueberry Walnut Salad

  • 1 pint fresh blueberries
  • ¼ cup walnuts
  • ½ cup raspberry vinaigrette
  • ¼ cup crumbled feta (optional)
  • Salad greens of choice (try arugula or spinach)

Directions

  1. In a large bowl, toss all ingredients until well-coated.
  2. Top with crumbled feta and serve.

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Blueberry Sauce

  • 2 cups fresh blueberries
  • ¼ cup water
  • 1 cup orange juice
  • ½ cup sugar

Directions

  1. Combine all ingredients in a saucepan over medium heat.
  2. Stir gently, and bring to a boil. Simmer until reduced.
  3. Sweeten to taste and serve warm over whole-wheat pancakes or frozen yogurt.

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Blueberry-Lemon Parfait

  • 1 cup fresh blueberries
  • 1 (8oz) carton lemon yogurt
  • 5 gingersnaps, crumbled

Directions

  1. Divide yogurt between two parfait glasses or martini glasses.
  2. Top with blueberries and crumbled gingersnaps; serve chilled.

How do you enjoy blueberries? Share your recipe in the comments below!

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