This information has been reviewed and adapted for use in South Carolina by P.H. Schmutz, HGIC Food Safety Specialist, and E.H. Hoyle, Extension Food Safety Specialist, Clemson University. (New 05/06. Revised 04/07.)
This flavorful berry is enjoyed in muffins, cobblers, pies, and pancakes as well as in fresh fruit salads or just by the handful. Blueberries are brimming with vitamins, minerals, fiber and phytochemicals, which are recognized for their anti-inflammatory and antioxidant health benefits.
Here are some ideas for adding blueberries to meals and snacks:
Select full-flavored, ripe berries. Remove leaves, stems and immature or defective berries.
DO NOT wash blueberries before freezing. Blueberries should be completely dry before freezing. Washing results in a tougher skinned product.
Place blueberries in a single layer on a tray in the freezer and then pack into containers as soon as they are frozen. Or simply pack berries directly into containers, leaving headspace. Seal and freeze. Rinse berries before using.
½ cup milk
¼ cup vegetable oil
¾ cup plain flour
¾ cup whole wheat flour
½ cup sugar
2 teaspoons baking powder
½ teaspoon salt
¾ cup blueberries
Heat oven to 400 °F. Grease muffin pan. Beat egg, stir in milk and oil. Mix flour, sugar, baking powder and salt in a separate bowl, and then add liquid ingredients. Stir just until moistened. Batter will be lumpy. Add blueberries. (Add frozen blueberries without thawing.) Fill cups ⅔ full. Bake 15 to 20 minutes. Makes 8 to 10 muffins.
Lower Fat Recipe: Replace oil with 2½ tablespoons applesauce and reduce milk to ¼ cup milk.
Lower Sugar Recipe: Replace sugar with 7 tablespoons Splenda® and 1 tablespoon honey. (Measure ½ cup of Splenda and remove 1 tablespoon to equal 7 tablespoons.) Add ¼ teaspoon baking soda.
¾ cup unsweetened 100% orange or pineapple juice
½ cup fruit-flavored low-fat yogurt
1 cup frozen, unsweetened blueberries
Blend all ingredients well in blender and drink!
Centers for Disease Control and Prevention (2007). Fruit & Veggies Matter. Fruit of the Month: Berries. http://www.fruitsandveggiesmatter.gov/month/berries.html
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