Nutrition 101

Jersey Blueberries – at their Peak!

Here is everything you need to know about this delicious and nutritious fruit:

  • Blueberries have 80 calories per 1 cup serving. They contain 3.6 grams of fiber and 25% of the daily recommended amount of vitamin C. Blueberries are also rich in Vitamin K and manganese.
  • The abundance of phyto-nutrients, such as flavonoids, are perhaps the most nutrition-worthy fact about blueberries. Flavonoids, are responsible for blueberries antioxidant and anti-inflammatory activities. Research shows that these phytonutrients may help prevent aging, heart disease and cancer.
  • While blueberries are at their peak during the summer months, the health benefits and delicious taste of blueberries are available all year long!
  • When buying fresh blueberries, look for those that are firm, dry, plumb and smooth-skinned, with a silvery surface bloom. Avoid those berries with noticeable leaves or stems.
  • Color, rather than size, is indicative of maturity. Berries should be deep purple-blue to black blue. Reddish blueberries are not ripe and will not ripen once picked. The reddish berries are best used in cooking.
  • Juice stains in the bottom of the container may mean the fruit is bruised.

What’s the best way to store blueberries:

  • Blueberries should be refrigerated, either in their original plastic pack or in a covered bowl or container.
  • Should you see a spot that looks fuzzy or shriveled in your blueberry container, toss it immediately. Mold can spread quickly between berries and ruin the whole pint or quart.
  • Avoid the crisper drawer which limits air circulation.
  • Depending upon how ripe the berries were when purchased, blueberries should stay good for up to a week, or more.
  • The best way to keep berries fresh is to avoid rinsing them until ready to use.
  • For convenience sake, if prepping in advance, place blueberries in a colander and rinse with cool water. Lay them out to dry on a paper towel-lined tray, rolling them around a bit until there's no visible water left on them. Transfer rinsed and dried berries to a breathable container or use the box the berries came in. Lining the container with a paper towel will absorb any excess moisture, and the air circulation will deter mold.

Now that you have the low down on purchasing and storing this superfood, visit Spotlight on Taste for scrumptious ways to enjoy blueberries this season and all year long!

According to our Experts, you can freeze blueberries. Click here to find out how!

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