It is that time of year again – where fresh berries are in season, ready to pick and finally an affordable food choice in local grocery stores on the East Coast. Blueberries are a powerful source of antioxidants and vitamins, bursting with flavor and health benefits. After spending a weekend in Western Mass picking my own berries in the heart of blueberry-country, I thought it time to share what I learned about what these little fruits have to offer, delicious ways to enjoy them fresh, and how to preserve some for the year to come.
Pick-Your-Own Berries
While the cartons of in-season blueberries lining the shelves of supermarkets and NYC fruit stands are delicious, there is nothing quite like getting produce directly from the plant it grew on. While blueberry farms can thrive all over the United States, the largest exporter is Maine. East-coast harvesting season is optimal in the summer months, as blueberries begin to grow in May and get sweeter and more perfect through the summer and into September – making August a perfect month for stocking up on local (affordable) berries!
I’m not certain how much “risk” is involved in berry picking, but North Eastern farms operate on the honor method. Pick, weigh and pay for your berries yourself with the equipment provided. They are tasting the sweetest and in an abundant amount.
Healthy and Power-Packed
Blueberries have recently became a hot-topic on the health front, even being called a “super-food” by many nutritionists. So what do these berries actually have to offer? For one, they have more antioxidants than any other food. Antioxidants prevent aging, keep the skin toned, prevent cardiovascular disease and cancer, boost the immune system, quell inflammation and can improve cognitive brain function. Blueberries are also known to elevate the mood, preventing and easing depression. Despite their sweet flavor, blueberries actually have a low amount of sugar, making them a great low-calorie treat that won’t spike blood sugar. They really do hold up to the “super-food” title they’ve been given.
A handful of blueberries is satisfying enough, but they can make so many other foods taste great and elevate their health benefits. Here are a couple of ways that I like to enjoy fresh blueberries:
- Over Fresh Whole Cream, Yogurt or Sorbet (for those avoiding dairy)
- Sprinkle on a Salad with Walnuts and Scallions
- Reduce with Balsamic Vinegar to glaze up a lean chicken or duck breast
- Add to a Smoothie (Blueberries, Banana, Almond Milk and 1 Tbsp of Ground Flax Seeds)
- Sprinkle on morning Oatmeal or Cereal
- Bake into breads or whole grain pancakes (like the recipe below)
Whole Grain Blueberry Pancakes
1/3 C Buckwheat Flour, 1/3 C Whole Wheat Flour, 1/3 C White Flour
1Tbsp Sugar
3 1/4 tsp Baking Powder
1 tsp Salt
1 Egg
3 Tbsp Olive Oil
1 1/4 C Unsweetened Almond Milk
1.5 C Fresh Blueberries
Mix together all the Dry Ingredients, then slowly add the milk, oil and egg. Fold in the Blueberries once combined. Spoon onto a griddle and enjoy with fresh maple syrup.
Enjoy ‘Em Later
Uncle Steve Stocks Up on Berries To Freeze
Although you can buy blueberries all year round (because they are always in-season somewhere in the world), they are by far the best and most affordable when in season locally. You can stock up and save the little fruits in the freezer to use year-round in smoothies and baking. Preserving blueberries in jam is another way to keep these wonder-foods in your diet all year long.
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