Food of the Week: blueberries

OLYMPUS DIGITAL CAMERAIt’s Blueberry Month, so what better time for blueberries to also be Food of the Week here at Radio Nutrition.  Blueberries get lots of press lately for so-called super food status, thanks to unique antioxidant content.  And indeed, blueberries do have lots of good nutritional qualities:

  • Low calorie: one whole cup of raw blueberries has just over 80 calories.
  • Fiber: almost 4 grams in a cup
  • Very low fat: almost none in a cup
  • A variety of vitamins and minerals, including potassium, vitamin K and vitamin C.
  • They don’t need any added sweeteners, so don’t bother adding sugar or (gah!) artificial sweetener.  (This is a Test: If you think blueberries aren’t sweet enough, your taste buds have been hijacked by added sweeteners in processed food.)

According to the Blueberry Council, blueberries are packed with phytonutrients.  The definition of phytonutrients, and claims about their benefits, are all pretty fuzzy.   Recent research linking blueberries to improved athletic performance has all been funded by blueberry producers.  Clearly they have an agenda, so don’t buy blueberries strictly because you think they provide some extra benefit.   Buy them because you like them.  They’re another wonderful fresh fruit, to add variety to your diet.

What to do with blueberries:

  1. Eat them plain
  2. Put them on cereal
  3. Use in fruit salad.
  4. Put them in pancakes or on waffles
  5. Bake them into muffins or quick breads.
  6. Freeze whole for future use.
  7. Make a pie.
  8. Put them on yogurt or ice cream
  9. Use them in a fruit smoothie
  10. Serve them on an appetizer plate with walnuts, goat cheese and greens


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