Healthy Tip: Get a Blueberry Boost
Blueberries top the charts with antioxidants and have been shown to help with brain, eye and vascular health. Packed with phytonutrients, blueberries may also promote healthy aging and benefit short-term memory — helping you remember to eat lots of these little gems!
Blueberries
Selecting
Select firm, dry berries that have a subtle, whitish bloom over a uniform blue-black color. The chalky bloom is a sign of freshness, not mold. Gently shake the carton to make sure the berries move freely. If they don't, it may indicate that they are soft and damaged. When selecting any type of ber
ry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Keep ripe blueberries in a covered container in the refrigerator for up to a week. Inspect them right after purchase and discard any soft or damaged ones as well as any debris. Blueberries may be frozen though their taste and texture will be slightly altered.
Using
Don't wash fresh blueberries until you're ready to use them—the chalk-like bloom on the skins helps keep them fresh. When adding fresh blueberries to batters such as pancake batter, dust them lightly with flour and add them last to prevent them from sinking to the bottom of the mix and beco
ming unevenly distributed.
Nutrition Information
Blueberries, both wild and domestic, are increasingly recognized for their health benefits, particularly their high antioxidant content. Because of their small size, wild blueberries have more skin and therefore more antioxidants per pound than domesticated varieties.
Your Blueberry Recipe
Serves 8
Serve this sweet and custardy breakfast bake for breakfast or brunch. It’s assembled the night before, so pulling together a delicious breakfast for guests is a snap. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.
Ingredients
1 (12-ounce) day-old baguette, cut into 1/2-inch cubes
1 pint blueberries, divided
12 ounces Neufchâtel cheese, softened*
1/2 cup sugar
8 eggs*
1 cup sour cream
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2/3 cup milk*
Maple syrup* (optional)
Method
Place half of the bread cubes in a greased 9- x 13-inch baking dish. Sprinkle with blueberries, reserving a few for garnish.
In a mixing bowl, beat cheese and sugar until smooth. Beat in the eggs, sour cream, vanilla and cinnamon. Gradually add milk until blended. Pour half over bread. Top with remaining bread, then remaining cheese mixture. Cover and chill overnight or up to 24 hours.
Remove from refrigerator 30 minutes before baking. Cover and bake at 350ºF about 30 minutes. Uncover and bake about 25 minutes longer, or until a knife inserted near the center comes out clean. Sprinkle with reserved blueberries. Let stand 5 minutes. Serve with maple syrup, if desired.
Nutrition
Per serving (about 8oz/240g-wt.): 260 calories (100 from fat), 11g total fat, 6g saturated fat, 9g protein, 28g total carbohydrate (1g dietary fiber, 23g sugar), 235mg cholesterol , 135mg sodium
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