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Rounding up some fresh blueberry recipes

Caitlin Mellendorf

I got to spend some time a few weeks ago picking blueberries! Put on my hat and UV shirt, brought a bottle of water, and got to pickin'. Thanks goodness for taller 

blueberry bushes so I could take a break from crouching down. Now the question is: what to do with all the fresh blueberries?

Nutritionally, a 1/2-cup of blueberries contains around 40 calories, 10g carbohydrates, 2g fiber, and is a good source of vitamin C, folate, and vitamin K. Blueberries do not have significant amounts of fat, sodium, or protein.  

• Buy: Blueberries should be a deep blue-purple color, firm, and plump. Avoid berries that are mashed, shriveled, or have wrinkled flesh or mold. If choosing processed blueberries, such as juiced or frozen, look for those without added sugar. While you can find fresh blueberries almost year-round in stores, the best quality and lowest prices will be in summer months. 

• Shop Local: I have two local u-pick blueberry patches near me and I'm guessing you might too. An internet search, a local newspaper, or even social media might reveal some local spots.
• Price: According to the U.S. Department of Agriculture, fresh blueberries cost around $4.40 per pound, with frozen berries around $3.50 per pound. These are certainly one of the more expensive fruits, so look for good quality berries before you buy.
• Store: Keep unwashed berries in your refrigerator for up to a week, discarding soft or wrinkled berries. Like other fresh fruits, washing berries before storage leads them to spoil quickly. Or freeze them yourself for longer storage with instructions from the National Center for Home Food Preservation. Try out their Spiced Blueberry-Peach Jam to make use of peaches coming into season too!
• Prepare: Wash before eating or using in recipes. Remove small stems, if any are present.
• Eat: Commonly eaten as a fruit side to meals or as a snack, blueberries work well in sweet dishes such as bakery items and fruit salads. Blueberries make excellent additions to savory recipes, like lettuce salads and sauces for meat.

   

  Blueberry Bean Muffins  
  (Makes 12 muffins)

  1 can (15 ounces) red kidney beans

•  1/3 cup nonfat milk

•  1/2 cup sugar

  1/4 cup butter
  3 eggs
  2 tsp vanilla
  1 cup all-purpose flour
  1/2 cup whole wheat flour
  1 tsp baking soda
  1 1/4 tsp cinnamon
  1/2 tsp salt
  3/4 tsp ground cloves
  pinch ground nutmeg
  1 cup blueberries, fresh or frozen

1. Preheat oven to 375°F.

1. Wash hands with soap and water.
2. Process beans and milk in food processor or blender until smooth.
3. Mix sugar and butter in large bowl. Beat in eggs and vanilla. Mix in bean mixture until well blended.
4. Stir together dry ingredients (flours, baking soda, and spices) in a separate bowl. Add to bean and egg mixture. If fresh, gently rub blueberries under cool running water. Gently stir in blueberries.
5. Spoon mixture into 12 greased or paper-lined muffin cups. Bake muffins in oven until toothpick inserted in centers come out clean, about 20 to 25 minutes.
6. Cool in pans on wire racks 5 minutes until removing.

Note: Any canned bean variety can be easily substituted. 

Nutritional analysis per serving: 180 calories, 6g fat, 300mg sodium, 27g carbohydrate, 3g fiber, 6g protein
Source: Eat.Move.Save., Illinois Nutrition Education Programs, University of Illinois Extension.  ∆