July is National Blueberry Month!

On May 8, 1999 the US Department of Agriculture proclaimed July as National Blueberry Month… as if we need another reason to enjoy the delicious fruit! At just 80 calories/cup, virtually no fat, and jam packed with antioxidants, polyphenols, and other phytonutrients (all antioxidants/anti-inflammatory agents), blueberries make a healthy addition to any breakfast cereal, yogurt, smoothie, and are just delicious on their own. They are consistently ranked among the highest in terms of antioxidant content (compared with other fruits, veggies, spices & seasonings). Studies suggest that blueberries may help to improve memory, blood glucose values, cardiovascular health, vision, and have many anti-cancer properties.

When it comes to blueberries, bigger is usually better since they tend to be sweeter. Look for large and plump blueberries with a vibrant color that are not shriveled up or wet looking. Once purchased, you can store covered in the refrigerator for up to three days in a covered container (leaving out may cause them to mold quicker). I do not recommend following Rachael Ray's advice of washing before storing (this will increase the chance for mold to grow). If you get a great deal on blueberries, you can simply freeze in a container, although this will change the texture slightly. Always wash briefly immediately before eating unless you are eating wild organic blueberries (then you do not need to wash- this will leave the protective bloom on the berry).

Low-fat Blueberry Muffin Recipe

Ingredients:

• 1 cup all-purpose flour
• 1 cup white whole wheat flour
• 1/3 cup sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 cup non-fat milk or soymilk
• 2 tbsp canola oil
• 1 large egg, lightly beaten
• 1 tsp vanilla extract
• 1 cup blueberries

Preparation:

Preheat oven to 400 degrees. Line a 12 cup muffin tin with re-usable muffin sleeves or spray with PA<. In a large bowl, stir together all dry ingredients (except for blueberries). In a small bowl, combine milk, canola oil, egg, and vanilla extract.
Make a well in the center of the dry ingredients and add milk, oil and egg mixture. Stir until just moist and then fold in blueberries. Fill muffin cups 2/3 full and bake 18-20 minutes until golden. Cool on wire rack.
Makes 12 muffins.
Per Muffin: Calories 140, Total Fat 3 g, Cholesterol 18mg, Sodium 160 mg, Carbohydrate 24 g, Fiber 2 g, Protein 3.5 g
Recipe adapted from: http://lowfatcooking.about.com/od/bakedgoods/r/blueberrymuffin.htm

References:
World's Healthiest Foods, Blueberries: http://whfoods.org/genpage.php?dbid=8&tname=foodspice
US Highbush Council: www.blueberry.org/
North American Blueberry Council: www.nabcblues.org/blueberrymonth.htm