June 29, 2009

Celebrating Blueberries in June

          A “true blue” fruit has July designated as its special month – blueberries. 

          The blueberry is an usually universal fruit – in some form or another it is grown and eaten in almost every corner of the world.  Even the name blueberry sounds very similar in other languages. Scots call it “blaeberry” while the Norwegian word is “blåbær”.

           The blueberry is one of the few fruits native to North America. And legend has it that blueberries were one of the first foods Native Americans shared with the Pilgrims.  Blueberry bushes are extremely hardy and can survive our harsh North American winters.  A single blueberry bush can produce as many as 6,000 berries.  Thanks to blueberry production in Chile and Argentina though, we can have fresh blueberries with our morning cereal all year round or add them to muffins - the blueberry muffin is the most popular muffin in the U.S. 

           Maine produces 25% of all low-bush variety of blueberries in North America, making it the largest producer in the world. Michigan is the leader in high-bush production.

          A 3 ½ ounce serving of blueberries has only 60 calories but contains 17% of our Recommended Daily Allowance of Vitamin C, 20% of manganese and 24 % of vitamin K.  Blueberries may be small but they pack a healthy punch.  Blueberries are rich in phytonutrients - antioxidants such as anthocyanin, as well as anti-inflammatories

          Researchers have shown that the anthocyanins and tannins in blueberries inhibit the development of cancer cells..  These natural substances, found in fruits and vegetables, are believed to protect against disease and promote healthy aging. 

          The National Blueberry Council suggest the following way to enjoy the health and taste of blueberries.

Blueberry Dessert Pizza

1 (10-inch) flour tortilla
1/2 teaspoon butter, softened
3 teaspoons sugar, divided
1/8 teaspoon ground cinnamon
/2 cup whipped cream cheese
1/2 cup fresh blueberries
1/2 cup mixed fruit (such as grape halves and mandarin oranges

          Preheat oven to 400°F. Place tortilla on an ungreased baking sheet; spread with butter. In a cup, combine 1 teaspoon of the sugar and the cinnamon; sprinkle evenly over the tortilla. Bake tortilla until edges just begin to brown, 3 to 4 minutes; remove to a serving plate. In a small bowl, combine the remaining 2 teaspoons sugar with the cream cheese; spread evenly over the crisp tortilla. Arrange blueberries and other fruit on top. Cut in 4 wedges and serve immediately.

Yield – 2 portions.   Per portion: 324 calories, 36 carbohydrate, 18 g total fat, 10.4 g saturated fat