Its Blueberry Season!

Contributed by Tiffany Becker, The Hive Overland Park

It's Blueberry season and who knew all the amazing benefits blueberries have to offer?!

Blueberries are often called a “superfood.” This small but mighty berry is loaded with nutrients - vitamins, minerals, and antioxidants that provide all kinds of health benefits. In the summer (or really anytime) there is nothing quite like digging into a bowl of fresh, juicy blueberries. They are sweet, tart and absolutely delicious!

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The Hive women recently did a little blueberry picking at a local farm. Many of us were novice pickers and not so outdoorsy, but the joy of picking something fresh together with friends and immersing ourselves in the mission was a really fun experience.

The bushes were loaded with ripe, plump berries and we picked and picked until we couldn't carry any more.

Why Are Blueberries So Healthy?

1. High in antioxidants -Research shows that blueberries are one of the best natural sources of antioxidants. Antioxidants help protect against free radicals, which are harmful molecules your body makes in response to things that can damage cells. 

2. Heart Health- Thanks to something called an anthocyanin, responsible for the berry's blue color, blueberries help reduce blood pressure, reduce heart-clogging cholesterol, and prevent inflammation that leads to many heart related issues. Blueberries have about 25 different anthocyanins, whereas other berries might just have two or three.

3. Bone Health - Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Intake of these minerals and vitamins contributes to building and maintaining healthy bone structure and strength.

4. Skin Health - Collagen is the support system of the skin. It relies on vitamin C as an essential nutrient, and works to help prevent skin damage caused by the sun. One cup of blueberries provides 24% of the recommended daily allowance of vitamin C.

5. Healthy digestion & weight loss -blueberries help to prevent constipation and maintain regularity for a healthy digestive tract because of their fiber content. Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety, or the feeling of being full, and reduce appetite.
   

Now that we know blueberries are healthy, what do we do with all those berries we picked?

1. Eat them straight out of the container you brought them home in from the berry patch, farmer's market or grocery store (after washing, of course)

2. Bake with them

3. Add them to a salad

4. Muddle them and use them as a topping (over pork chops, ice cream, french toast)

5. Make them into jam

6. Blend them into a smoothie

7. Puree them in a cocktail

8. Freeze them for a cold snack or use another day

Here are a few delicious blueberry recipes (click on the orange title for the full recipe)

Chicken Salad with Blueberry Vinaigrette

• 2 boneless skinless chicken breast halves (6 ounces each)

• 1 tablespoon olive oil

• 1 garlic clove, minced

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• vinaigrette:

• 1/4 cup olive oil

• 1/4 cup blueberry preserves

• 2 tablespoons balsamic vinegar

• 2 tablespoons maple syrup

• 1/4 teaspoon ground mustard

• 1/8 teaspoon salt

• Dash pepper

• salads:

• 1 package (10 ounces) ready-to-serve salad greens

• 1 cup fresh blueberries

• 1/2 cup canned mandarin oranges

• 1 cup crumbled goat cheese
  

Lemon Blueberry Biscuits

• 2 cups all-purpose flour

• 1/2 cup sugar

• 2 teaspoons baking powder

• 1/2 teaspoon baking soda

• 1/4 teaspoon salt

• 1 cup lemon yogurt

• 1 large egg, room temperature

• 1/4 cup butter, melted

• 1 teaspoon grated lemon zest

• 1 cup fresh blueberries

• glaze:

• 1/2 cup confectioners' sugar

• 1 tablespoon lemon juice

• 1/2 teaspoon grated lemon zest

Blueberry-Dijon Chicken

• 4 boneless skinless chicken breast halves (6 ounces each)

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 tablespoon butter

• 1/2 cup blueberry preserves

• 1/3 cup raspberry vinegar

• 1/4 cup fresh or frozen blueberries

• 3 tablespoons Dijon mustard

• Optional: Minced fresh basil
  

Mini Blueberry Tarts

• 2 cups fresh blueberries

• 1/3 cup sugar

• 4 teaspoons cornstarch

• 2 sheets refrigerated pie crust

• 1 large egg yolk, lightly beaten

Blueberry Margarita

• 1 lime wedge

• Coarse sugar, optional

• 1-1/2 ounces blanco tequila

• 1 ounce triple sec

• 1/2 ounce freshly squeezed lime juice

• 1 cup frozen unsweetened blueberries

• 4 fresh mint leaves

• Fresh blueberries, optional