Hey, are you a fan of blueberry? Frankly, I am quite picky when it comes to fruits but blueberry is one of the fruits that I love to consume because they are nutritious and contains high antioxidant content to prevent aging!
I will choose Washington blueberries whenever I have the chance. Why? I will explain to you below:
9 Things You Need to Know About Washington Blueberries
- Washington blueberries are naturally sweet, tart and nutritious. They are a superfood which is grown abundantly in Washington State, U.S.
Blueberry field in Washington - Owing to ideal growing conditions, the United States produces more blueberries than any country in the world, and Washington is the largest blueberry producing state in the U.S.
Blueberry harvesting in Washington, U.S. - Frozen Blueberries vs Fresh Blueberries
- While Washington fresh blueberries are only in season during summer months, Washington frozen blueberries are available year-round which makes it convenient and accessible to use. You can store up in your fridge and thaw them when you feel like eating/snacking/serving in dishes anytime.
- Research shows that you may get an extra antioxidant boost if frozen blueberries are eaten within 3 months of freezing. A research in South Dakota State University show that freezing blueberries makes their powerful antioxidants more available to the human body. This is because anthocyanins, the antioxidant compounds that make blueberries blue are found in the skin of the berry. When frozen, tiny ice crystals disrupt the structure of the cells which in turn makes it easier for our system to access the anthocyanins contained within the skins.
- While Washington fresh blueberries are only in season during summer months, Washington frozen blueberries are available year-round which makes it convenient and accessible to use. You can store up in your fridge and thaw them when you feel like eating/snacking/serving in dishes anytime.
- One cupful of Washington blueberries has 80 calories per serving. They are low in fat and sodium.
- Washington Blueberries have phytonutrients called polyphenols. This group includes anthocyanins, which are compounds that give blueberries their blue color. The Malaysian Ministry of Health recommends that you include all the various colours of fruit and veggies to get the most of their phytonutrients. Blueberries are the perfect choice to get your blue purple color choice in your diet.
- Washington Blueberries are a good source of Vitamin C and are high in manganese.1 Vitamin C is necessary for growth and development of tissues and promotes wound healing.3 Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein.4 Blueberries are also a good source of dietary fiber, with 1 cup of blueberries providing 3.6 grams of fiber.1 Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster.5, 6
The Malaysian Ministry of Health recommends “Suku Suku Separuh” as a guide when you are fixing yourself a plate of food. Fill at least half of your plate with a rainbow of fruits and vegetables, ¼ with a grain and ¼ of your plate with a lean protein.
You can find Washington blueberries fresh, frozen, or dried in our supermarkets. Washington frozen blueberries are a great way to get blueberries here in Malaysia, even when they aren’t in season. The nutritional quality of the blueberry is well preserved when frozen.
There are lots of quick and easy ways to include the goodness of Washington blueberries into your meals:
- Add Washington blueberries to your cereal, oats or smoothies or salads
- Add them to quick breads such as muffins, pancakes, breads
- They make really nice unsuspecting ingredients in meatballs, homemade burger patties and meatballs. This helps you reduce on using so much meat in your recipe
- For an easy snack that can help keep you satisfied between meals, grab a handful of fresh Washington blueberries
- Use Washington blueberries to cook sauces for your main meals or as a dip. They go well with lean meats mashed potatoes and are much better than bottle condiments/ketchup that are high in sodium and low in nutrients
- Sprinkle a handful of Washington blueberries over chilled Greek or frozen yogurt for a delightful healthy dessert treat
Here are two recipes from Consultant Dietitian, Ms Indra Balaratnam which I hope will inspire you to incorporate blueberries into your diet.
Washington Blueberries Wholewheat Waffles
Equipment
- Waffle maker
Ingredients
- 1 cup Washington Blueberries frozen
- 1½ cup Atta flour or whole wheat flour
- 3 tsp Baking powder
- ½ tsp Salt
- 340 ml Low fat milk
- 2 Egg beaten well
- 3 tbsp Vegetable cooking oil
- 2 tbsp Ground almonds
Instructions
- Put the beaten eggs, low fat milk and vegetable oil into a large bowl and mix well
- In another bowl, mix the atta flour (whole wheat flour), baking powder and salt
- Fold the atta flour mixture into the egg mixture until well combined into a smooth batter
- Mix in the ground almond
- Gently stir in 1 cup frozen blueberriesTip: Do not over stir the blueberries into the batter or the blueberries will mash up
- Follow the heating instructions as per your waffle maker
- Pour enough batter into the preheated waffle iron to cook till golden brown
Washington Blueberry Rehydrator
Equipment
- Smoothie blender
Ingredients
- ½ cup Washington blueberries frozen
- 250 ml Coconut water
- 1 Banana small, frozen
Instructions
- Place all the ingredients into a smoothie blender
- Blend till smooth
- Serve chilled
Footnotes:
1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
2. USDA Database for the Flavonoid Content of Selected Foods, Release 3.1 (2014).
3. MedLine Plus Database: Vitamin C.
4. MedLine Plus Database: Manganese.
5. Medline Plus Database: Dietary Fiber. FDA Guidance for Industry: A Food Labeling Guide (11. Appendix C: Health Claims).
6. Ministry of Health Malaysia. Dietary Guidelines for Malaysians 2010
7. Ministry of health Malaysia MyHealthy Plate (#sukusukuseparuh)
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