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Have A Berry Healthful Meal
Blueberries are as American as apple pie - maybe even more so. Native Americans ate wild blueberries
fresh and also dried them in the sun to be used later. Early colonists not only ate blueberries but
also boiled them in milk to make gray paint.
The national passion for the deep blue, sweet and juicy berries - both wild and cultivated - has never
abated. Americans eat millions of tons of blueberries every year.
Blueberries are a highly versatile ingredient. Served in a bowl with milk, they make a simple but
satisfying dessert. Sophisticated cooks use them to make savory sauces for roasted poultry and game,
or to add color, texture and flavor to salads.
One of the oldest known fruits, blueberries were always prized for medicinal uses. Modern science has
found that blueberries contain compounds like anthocyanins that help to protect against many chronic
diseases. Anthocyanins (from two Greek words meaning "plant" and "blue") are responsible for the
intense blue color of the berries.
When buying berries, select those that are firm, uniform in size and dark blue with a silvery frost.
Avoid wrinkled berries or leaky packages. For optimum taste, berries should be used as soon as possible,
but they can be kept refrigerated for up to two weeks.
Refrigerate berries in containers that are not tightly sealed so air can circulate and help prevent mold
from developing. And don't wash them until you are about to use them, or they'll get mushy. To preserve
their flavor, don't soak them - a brief rinse will suffice.
Toss a handful of fresh berries into your breakfast cereal, or use them to top a
warm English muffin spread with softened light cream cheese. Pureé them in a
blender with reduced-fat yogurt or milk for a powerhouse smoothie. Mix them
into a chicken salad, or use them to color and flavor a summer fruit salad.
A colorful, healthful main-course salad that's brightened with a handful of
blueberries is a satisfying but light summer meal.
Blue and White Salad makes a filling and tasty main course for a picnic meal. All you need to include is a variety of
cut-up fresh vegetables and fruits. Then grab a blanket and head outside on the next nice day.
Source: American Institute for Cancer Research
AICR offers a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET,
a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer.
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