1.This document is FCS8677, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Exte nsion Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: July 2002. Reviewed by Isabel Valentn-Oquendo, MS, RD, LD/N. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educational information and other services only to individuals and institutions that function without regard to race, color, se x, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, Coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8677Florida Fresh: Blueberrie s1Jennifer Hillan2You can buy delicious fruits and vegetables at farmers markets. You can also ask the person who grew it how to eat it! Because the produce is locally grown, it s fresh and costs less than at the supermarket. Enjoy some of your favorites or try something new! To find a farmers market in your area, call your county Extension office or visit the Florida Department of Agriculture s web site: www.fl-ag.com/farmmkt/city.htm.History and FactsNative Americans used blueberries for food andmedicine. Early American colonists used blueberries and milk tomake blue and grey paint. North America grows over 200 million pounds ofblueberries each year! Blueberries are high in antioxidants, which mayhelp reduce the risk of heartdisease and some types ofcancer. Half a cup of blueberries has 2 grams of fiber.AvailabilityApril through JuneSelectionChoose blueberries that are plump, juicy, and deep purple toblue-black. Avoid green or shriveled berries.StorageStore unwashed blueberries in the refrigerator crisper. For bestfreshness and flavor, use within a few days. Freeze unwashedand completely dry blueberries in a sealed container up totwelve months.Uses & Preparation Blueberries are easy to prepare. Just rinse well and enjoy! Eatblueberries out of hand or: add to baked goods, pancakes, waffles, and smoothies toss into cereals and salads stir into yogurt, cottage cheese, or ricotta cheese make a sauce for French toast or angel food cake
F l orida Fresh: Blueberries Page 2 July 2002What are Organically Grown Foods?Organically grown means that a food was grown without synthetic (man-made) pesticides or fertilizers. Natural pesticides and fertilizers were used instead. Organic andnon-organic foods are similar in taste and nutritional value.However, organic foods usually cost more. Nutrient Facts Good source of fiber and vitamin C Supplies small amountsof potassium, thiamin,and riboflavin Cholesterol, sodium,and fat free Blueberry Banana SplitServes 2 1 large banana, peeled 1 cup blueberries, rinsed cup lowfat yogurt cup whole-grain cereal Cut bananas in half lengthwise andthen crosswise, making 4 pieces.Divide bananas into two dessertbowls. Add blueberries and yogurt toeach serving, then sprinkle with cereal.Blueberry SauceServes 4 1 cup blueberries, rinsed 4 tablespoons orange juice4 tablespoons water4 tablespoons sugar1teaspoon cornstarch teaspoon cinnamon or nutmeg (optional) Combine all ingredients in small saucepan. Cookover medium heat. Stir constantly until thickened(about 4-5 minutes). Serve over French toast,pancakes, waffles, ice cream, or angel food cake.Summertime Fruit SaladServes 4 cup orange juice cup honey 1 pint strawberries, rinsed, stemmed, and cut into halves1 half-pint blueberries, rinsed2 oranges, rinsed, peeled, and cut into sections1 cup melon balls or cubes3 tablespoons fresh mint leaves (optional) In a medium bowl, combine juice and honey. Add remaining ingredients and toss gently. Spoon saladinto four small bowls.Source: Produce for Better Health FoundationBlueberry SmoothieServes 2 1 cup blueberries, rinsed2 bananas peeled and sliced2 containers (16 oz total) lowfat yogurt4 ice cubes2 tablespoons wheat germ (optional) Blend all ingredients until smooth. Pour into two tall glasses and enjoy!