BY TRACY HOUSE

They are blue, round bursts of juicy sweetness. The blueberry. This versatile fruit can be eaten plain, as a topping to yogurt or ice cream, baked in cobblers, muffins or breads, whipped-up in a smoothie, and frozen for later use.

Native to North America, (July officially became National Blueberry Month in 1999), this little blue fruit has been around for centuries. There are two types of blueberries, those grown in the wild and the more popular, larger variety, highbush blueberries found in the produce section and commercially produced in 38 states.

Highbush blueberries are the product of work done by Elizabeth White and Dr. Frederick Coville in the early 1900’s to domesticate wild highbush blueberries – the result, a luscious blossoming bush that grows up to 12 feet tall.

Blueberries are either picked by hand or by large cultivators that gently shake the bush and catch the ripe berries, then they are off to the conveyor belt to be sorted. Only plump, round berries are packaged and shipped out to stores. More than half of harvested berries are consumed fresh, the rest are frozen, pureed, concentrated, or dried.

No matter how you serve them up, blueberries are a nutritious treat. With only 40 calories in one-half cup serving, blueberries are fat-free and a good source of fiber and vitamin C. Studies have found that blueberries contain anthocyanin, a disease fighting and anti-aging substance. Blues may also help reduce risk of cancer, heart disease, and Alzheimers. And like their cousin, the cranberry, blueberries may help in fighting urinary tract infections. As a source of antioxidants, and overall healthy food, this little blue wonder is a sure-fire way to add some color in your diet.

Look for unique ways to incorporate blueberries into your recipes and meals. Besides the usual muffin, add blueberries to cereal, oatmeal, or granola. Try them in fruit salads or tossed salads, in pancakes, waffles, or top off French toast. Blend blueberries in whipped topping. Use blues in chilled berry soup or warm mixed-berry pie. Snack on a serving of dried blueberries, add to trail mix, or create a rainbow of dried fruits by mixing blueberries, cranberries, raisins, dried apricots, and dried pineapple. Dish them out for a blast of blueberry delight.

Blueberry Trivia

Blueberries are in the same genus as cranberries, bilberries, and cowberries

North America produces 90 percent of the world’s blueberries; almost 200 million pounds a year

Blueberries are the second most popular berry in the U.S. behind strawberries.

Blues were once called “star berries” because of the star-shaped crown on the top of the berry

There are 1,600 wild blueberries in a pound and 500 cultivated blueberries in a pound

Blueberry muffins are the state muffin of Minnesota and the most popular muffin in the U.S.

Besides blueberries, Concord grapes and cranberries are the only fruits native to North America

Frozen blueberries should rattle in the bag so you know they haven’t been thawed and refrozen.

Dusting blueberries with flour before adding them to batter will keep them from sinking to the bottom during baking.

Blueberry Ginger-Flax Seed Crumble

Servings: 4 medium ramekins

For the crumble:

½ stick unsalted butter, room temperature

¼ cup light brown sugar, lightly packed

1 ½ teaspoons freshly grated ginger

½ cup whole wheat flour such as Hayden Flour Mill’s, Whole Wheat Flour

¼ teaspoon sea salt, fine

¼ teaspoon ground cinnamon

2 tablespoons whole flax seeds

For the filling:

18 ounces fresh blueberries (frozen can be substituted)

1 ½ teaspoons cornstarch

4 tablespoons granulated sugar

Juice of 1 ½ lemons

Pre-heat oven to 350 degrees

Preparation:

In a mixer, with the paddle attachment, cream together the butter and brown sugar. Add the grated ginger and combine. Whisk together flour, salt, and cinnamon, then add to the mixer, till just combine. Fold in flax seeds. Do not over mix.

Rinse the blueberries and drain. Whisk together granulated sugar and cornstarch. Combine blueberries, sugar-cornstarch mixture, and lemon juice in a bowl until well coated and there are no clumps of sugar-cornstarch mixture. Divide blueberry mixture between the ramekins. Pinch pieces of crumble topping and cover top of berries, but do not pack down. Some berries should be visible so the juice can bubble up through the crumble topping.

Place ramekins on sheet pan and bake for 20-25 minutes, rotating halfway through. Crumbles are done when tops are golden brown and blueberry juice is bubbling. Allow to cool. Serve with honey whipped cream or vanilla ice cream.

Extra crumble topping can be placed on a parchment-lined sheet pan and baked at 350 degrees. Turn with a spatula every 4-5 minutes until golden brown.

When cool, crumble with hands and store in airtight container for up to a week. Sprinkle on your morning yogurt with fresh blueberries for a little extra crunch.

Recipe courtesy of Rachel Ellrich Miller of Croissant in the City

Rachel Ellrich Miller is a pastry chef and food writer living in Phoenix, Arizona. Check out her blog at croissantinthecity.com and coming soon, her online pastry store at pistolwhippedpastry.com.

Sources:
USDA Proclamation
blueberry.org/USDA%20Proclamation.htm

US Highbush Blueberry Council
blueberrycouncil.org/blueberry-facts/

In Depth Info – Fun facts about blueberries
indepthinfo.com/blueberries/fun-facts.htm

CDC – Fruit & Vegetable of the Month
fruitsandveggiesmatter.gov/month/index.html

Pennington Nutrition Series, 2009 No. 2 – Blueberries
pbrc.edu/division-of-education/pdf/pns/PNS_Blueberries.pdf

Dole Foods
dole.com/NutritionInstituteLanding/Foodfacts/tabid/998/Default.aspx