Blueberries are a great source of important vitamins and minerals.

They’re also packed with dietary fiber and antioxidant phenols and flavonoids.

Scientists say that fresh blueberries actually contain more antioxidants than many other commonly eaten fresh fruits. As they say, good things come in small packages.

Currently the idea that eating a cup of blueberries a day can improve a person’s motor-skills and provide aid with common aging difficulties is being explored by the USDA Human Nutrition Research Center.

NUTRITION PER 1 CUP SERVING

Calories: 84

Total fat: 0g

Total carbs: 21g

Dietary fiber: 4g

Protein: 1g

PREPARATION:

Raw

Blueberries eaten raw are very popular in cereals and yogurts. All that needs to be done in order to prepare the tasty little morsels for a raw meal is a working faucet. Blueberries may be removed from the package they were purchased in before washing or they may be held in hand and run under water.

Cooking

No matter how they’re being served, blueberries should always be washed before they are eaten. Sometimes adding blueberries to pancake of waffle batter can become a nutritious treat. To do this it is important to remember that the blueberries should go in last, that way they won’t make the batter blue and they will stay whole.

Baking

Also after washing, blueberries can be added to pies, muffins, or any other baked dessert. Usually the blueberries are sugared before they are put into the mix.

Recipe: All-American Chicken And Blueberry Sandwich

Source: www.blueberrycouncil.org/recipes-popup.php?id=77

1/3 cup bottled vinaigrette dressing

1 tablespoon orange maramalade

1 tablespoon reduced fat mayonnaise

2 cups 1/2-inch cubes cooked chicken breast

2 cups blueberries

1/2 cup 1/2-inch cubes red bell pepper

2 small scallions, sliced (about 3 tablespoons)

Salt and ground black pepper

4 large slices whole grain country bread

4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)

8 to 12 thin crosswise slices tomato

(1) In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. (2) Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. (3) Place one slice toast on each of 4 dinner plates; divide salad onto toast. (4) Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

YIELD: 4 servings

All-American Chicken And Blueberry Sandwich Courtesy photo from North American Blueberry Council