Wonders Of The Blueberry

The blueberry is our third installment of the wonders of nature. We endorse the shift in everyone's diet to include all that you can from natures offerings and especially, as our name depicts, the berry family of fruits.

The blueberry is a Native American species with incredibly deep roots throughout American history. Prior to the Pilgrims stepping foot on our soil, the American Indians were already enjoying these juicy berries year round through very clever preservation techniques. They were dried in the sun, funny how some things are so simple, then added whole to soups, stews and meat; or crushed into a powder and rubbed into their daily meat.

The Indians taught the Pilgrims how to appreciate blueberries especially as it was the Indian's gift of blueberries which helped the new settlers make it through that first cold winter and wake up to see their first spring.

From a medical perspective (historically) blueberries also have a place in the annals of folk medicine. Their very roots were brewed into a rich tea to help relax women during childbirth; their leaves were used as a blood purifier. Blueberry juice and syrup also were very capable in curing coughs, or so said medicine men.

The earth has held the blueberry for over 13,000 years it is believed by botanists. Actual cultivating of the berry did not take place until the 20th century according to records.

Early pioneers, Elizabeth White and Dr. Frederick V. Coville were the first to develop the hybrid for cultivated highbush blueberries by domesticating and improving wild highbush blueberry species. The results of their intuitive venture was a plump, juicy, sweet and easy-to-pick berry with color ranging from deep purple-blue to blue-black, highlighted by a silvery sheen called the "bloom".

From a purely botanical viewpoint, the blueberry is part of a family that includes the flowering azalea, mountain laurel and heather - all plants that favor the acid soil, lots of available water and a moderate temprature zone. Once the word spread on how to manage the berries growers learned how to increase soil acidity, they were able to grow cultivated blueberries in 35 states and two provinces.

Among the major cultivated blueberry producing regions are:

• New Jersey
• Michigan
• Indiana
• Oregon
• Washington
• British Columbia

The blueberry is harvested in the South as well, with berries coming from North Carolina, Georgia, Florida, Mississippi, Louisiana, Arkansas and Texas.

On average, cultivated blues represent more than half of all the blueberries produced in North America. Lowbush blues are also harvested, but mainly for use in processed foods (we need to get away from processed and fast!!).

Although fresh blueberries are available nearly eight months of the year from producers across the US and Canada, the peak season is from mid-June to mid-August when the majority of all North American blues are harvested. The earliest harvest is in the southern states and it progressively moves north and into Canada as the season continues. Freezing the berry is a favorite amont those that want to have a year long stock on hand for all sorts of wonderful recipes.

Total North American production of both lowbush and cultivated blueberries reached an estimated 330 million pounds in 1997.

Buying Fresh Blueberries

What to look for: fresh blueberries that are firm, dry, plump, smooth-skinned and relatively free from leaves and stems. Size is not an indicator of maturity but color is - berries should be deep purple-blue to blue-black; reddish berries aren't ripe, but may be used in cooking.

Stay away from: containers of berries with juice stains, which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit that means the berries are overripe; dehydrated, wrinkled fruit that means the berries have been stored too long.

Fresh berries should be stored covered, in the refrigerator and washed just before using. This is very important to keep the berries fresh and not beome soggy. Use within 10 days of purchase.

Frozen Blueberries

Dry-pack berries in poly bags or boxes can be found in all of the frozen food sections of your local grocery store. The frozen berries should feel loose, not clumped together.

Blueberries should be kept frozen and the unused portion returned to the freezer promptly. If not used immediately, cover and refrigerate thawed berries and use within two to three days for ultimate fresh tasting berries.

Nutrition Luscious, sweet blueberries have a nutrition profile fitting for the 90's. They are not only lowfat, but also a good source of both fiber and vitamin C. Vitamin C is sometimes a wonderful after thought of the berry as we tend to think of Oranges rather than the berry family for vitamin C. In fact, a one-cup serving of fresh blueberries will give you 5 grams of fiber, more than most fruits and vegetables and 15% of your daily value for vitamin C at a cost of only 80 calories.

When buying packaged goods that call themselves "blueberry", such as waffles and pancakes; cereals and cookies; muffin, cake and cookie baking mixes, be sure to read the ingredient label closely. Some products don't contain any real blueberries at all, but rather artificially flavored and colored bits or apple pieces, designed to simulate berries. We bring this up as the media craze for antioxidant rich fruits and veggies is all over the map and in most cases under educating the public.

Blueberries are an amiable berry - getting along well with a diverse crowd of foods and flavors. Though they can't be beat in all things sweet - such as cakes, puddings, muffins, pancakes, cookies, etc., don't forget, they're pretty impressive on the savory side, too. Their fresh, fruity flavor teams up perfectly with pork, chicken and game, and they're dynamite in fruit salsas and sauces accented with black or red pepper, thyme and mint.

Spices love blueberries; try them with cardamom, cinnamon, coriander, ginger and candled ginger, mace, nutmeg and vanilla beans or vanilla extract; also fresh herbs like cilantro, mint and basil.

Blueberry Health Impact

Scientist in labs are finding that the powerful berry group is showing great potential in lowering cholesterol and enriching our diets with a deeper content of fiber so missing in our processed culture.

Scientists at the U.S. Department of Agriculture Human Nutrition Center once ranked the blueberry No. 1 in antioxidant benefits, compared to 40 other fresh fruits and vegetables. This has noew been overtaken by the Acai Berry of the Amazon. Antioxidants help neutralize harmful “free radicals” that can lead to cancer and other age-related diseases. The total antioxidant capacity of blueberries (24 mcgmol Trolox equivalents per gram) is twice that of spinach and three times that of oranges. This extraordinary fruit is also rich in pectin, a soluble fiber that has been shown in several research studies to be effective in lowering cholesterol as stated previously.