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My favorite time of year is when the parade of berries begins — strawberries, blueberries, raspberries and blackberries. These berries all have loads of healthy vitamins, minerals, fiber and phytochemicals.
Blueberries are particularly healthful because they contain antioxidants, which are associated with protecting the body against cancer, urinary tract infections, stroke, heart disease and aging. Blueberries are filled with a powerful group of antioxidants called anthocyanins, which are found in the blue pigment of the berries. A half cup of blueberries is equivalent to the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
Blueberries are also high in vitamin C and fiber. One cup of blueberries contains only about 80 calories and 4 grams of fiber.
According to the National Center for Home Food Preservation, blueberries can be dry-packed and frozen for future use.
Do not wash the berries as washing results in a tougher skinned product. Freeze the berries on a tray and then pack them into containers as soon as they are frozen. Wash them before using in recipes.
Recipes for blueberry desserts abound. Cobblers, crisps, pies, and cakes are delicious with blueberries. Here is an unusual recipe for blueberries in syrup that can be used as a sauce for pancakes or spooned over angel food or pound cake. The hint of lavender adds an interesting dimension. Enjoy!
Blueberry Syrup
3/4 cup water
1/2 cup sugar
4 tsp. dried edible lavender flowers or
2 Tbsp. fresh edible lavender flowers
2 tsp. freshly squeezed lemon juice
2 cups blueberries
Bring water and sugar to a boil in a small saucepan, stirring until sugar is dissolved. Remove from heat and stir in lavender, then steep 30 minutes for dried lavender or 40 minutes for fresh.
Pour syrup through a fine-mesh sieve into a bowl, discarding lavender. Stir in lemon juice and blueberries. Spoon berries and syrup over slices of cake or pancakes just before serving.
Nancy McCaffrey is a registered dietitian at Sacred Heart Hospital’s cardiopulmonary rehab in Eugene. She was formerly a dietitian at Mercy Medical Center and was manager of Club Mercy.
Blueberries are particularly healthful because they contain antioxidants, which are associated with protecting the body against cancer, urinary tract infections, stroke, heart disease and aging. Blueberries are filled with a powerful group of antioxidants called anthocyanins, which are found in the blue pigment of the berries. A half cup of blueberries is equivalent to the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
Blueberries are also high in vitamin C and fiber. One cup of blueberries contains only about 80 calories and 4 grams of fiber.
According to the National Center for Home Food Preservation, blueberries can be dry-packed and frozen for future use.
Do not wash the berries as washing results in a tougher skinned product. Freeze the berries on a tray and then pack them into containers as soon as they are frozen. Wash them before using in recipes.
Recipes for blueberry desserts abound. Cobblers, crisps, pies, and cakes are delicious with blueberries. Here is an unusual recipe for blueberries in syrup that can be used as a sauce for pancakes or spooned over angel food or pound cake. The hint of lavender adds an interesting dimension. Enjoy!
Blueberry Syrup
3/4 cup water
1/2 cup sugar
4 tsp. dried edible lavender flowers or
2 Tbsp. fresh edible lavender flowers
2 tsp. freshly squeezed lemon juice
2 cups blueberries
Bring water and sugar to a boil in a small saucepan, stirring until sugar is dissolved. Remove from heat and stir in lavender, then steep 30 minutes for dried lavender or 40 minutes for fresh.
Pour syrup through a fine-mesh sieve into a bowl, discarding lavender. Stir in lemon juice and blueberries. Spoon berries and syrup over slices of cake or pancakes just before serving.
Nancy McCaffrey is a registered dietitian at Sacred Heart Hospital’s cardiopulmonary rehab in Eugene. She was formerly a dietitian at Mercy Medical Center and was manager of Club Mercy.
