These berries are very common now a day, but did you know that it was not until the 20th century that they gained their popularity? Blueberries played an important cultural role for Native Americans, but early settlers did not like the tart flavor of wild berries.  It wasn’t until recently that the sweet, plump varieties that we enjoy today developed. In popularity, they are only second to the strawberry!

Varieties

Blueberries grow in the woods and mountainous regions of the US and Canada and are rarely found in Europe.  It has only recently been introduced to Australia.  They are found in a shrub of the heath family, which includes cranberry, bilberry, azalea, mountain laurel, and rhododendron.  Wild blueberries are often tart and tangy with an intense flavor, while cultivated blueberries are mildly sweet with a slight tang.  Wild blueberries are also about one-third the size of cultivated blueberries.

Approximately 30 different types of blueberries are cultivated and many are indigenous to specific regions of North America.  The top four most commonly found are highbush, lowbush, evergreen, and dried blueberries. Highbush are found throughout the Eastern seaboard from Maine to Florida.   Lowbrush is found throughout the Northeast US and Canada and evergreen grows in the Pacific Northeast.

Dried blueberries are, as you can probably figure out, blueberries that have been dried.  While this is also a healthy way to eat blueberries, keep in mind that dried fruits do not have the same nutritional value as of fresh or frozen fruit.

Blueberries cultivated in the US are available from May through October.  Imported blueberries can be found at all times of the year.

How to Choose and Store

The best-tasting and most nutritious blueberries are ones that are ripe.  Ripe blueberries have a deep blue color with a whitish bloom and are firm to the touch.  Make sure that the blueberries are free of moisture and that they move freely when you shake the container.   Avoid blueberries have a reddish tinge, which is an indication that they are not ripe and thus have not yet developed their delicious taste or nutritional benefits.  If you shake the container and the berries do not move freely, it is an indication that they are soft, overripe, or damaged.  Also, avoid overripe blueberries, they should not be eaten.  Overripe blueberries are dull in color, soft, and tend to fall apart.  They tend to get mushy and moldy quickly. Alternatively, they may lose their moisture and be very dry.

Proper storage is important to keep the nutritional benefits found in blueberries.  When you bring your blueberries home, remove any crushed or moldy berries to prevent the rest from spoiling. They then should be placed in the refrigerator.  If stored correctly you can get ripe blueberries to remain fresh for up to 3 days, otherwise, they only last about 1-2 days if you are lucky.

If you do not plan to eat the blueberries right away, pick a container that has blueberries with a red tinge.  They will continue to ripen until you are ready to eat them.  Just keep in mind that it is best to eat them as soon as possible.

Nutrition

Blueberries are an antioxidant powerhouse, specifically for their anthocyanidins (the blue-red pigment) which has been found to improve of the integrity of the whole vascular system. These antioxidants are also great for promoting the stability of collagen matrices, decreasing the risk of cataracts, glaucoma, varicose veins, and more! Blueberries are also a fantastic source of resveratrol, a phytonutrient found in the skin that benefit the cardiovascular system. These antioxidants and phytonutrients in blueberries have also been shown to improve cognition by protecting the brain from oxidative stress. Blueberries in general ae a great source of dietary fiber, manganese, and vitamins A, B1, B3, C, and E.

Make sure that you enjoy your blueberries fresh, not just cooked in a pie, as many of the powerful nutrients found in blueberries can degrade easily with heat!

Energetics

Blueberries are cool in temperature and sweet and sour in flavor. Blueberries are good for nourishing and building KI Yin, which nourishes and stabilizes the body fluids and is key in the building of soft tissue in the body. It’s sour flavor also helps to stop the leakage of healthy fluids, which leads to conditions such as incontinence or impotence. Caution with over consumption of blueberries and cold fruits in general, as the cold nature of the fruit can impede in healthy digestion. It is best to consume cold fruits in the warmer summer months and avoid them during the cold winter.

Red, White and Blueberry Chicken

Chicken

• 1 tablespoon vegetable oil

• 1 tablespoon kosher salt

• 1 tablespoon paprika

• 1 teaspoon ground dried chipotle pepper

• ½ teaspoon cayenne pepper

• ½ teaspoon freshly ground black pepper

• 2 cloves minced garlic

• 4 skinless, boneless chicken breast halves

Blueberry Gastrique

• ⅓ cup white sugar

• ⅓ cup apple cider vinegar

• 2 cups fresh blueberries

• salt and freshly ground black pepper to taste

Preparation

1. Whisk oil, salt, paprika, chipotle pepper, cayenne pepper, black pepper, and garlic in a bowl to make marinade. Place chicken breasts in marinade and turn to coat evenly. Cover bowl with plastic wrap and refrigerate for at least 2 hours.

2. Spread sugar in a saucepan set over medium heat. Do not stir, but watch closely as sugar begins to melt after about 1 minute. As sugar melts it will gradually turn a golden color. Continue watching but not stirring. When all sugar has melted and golden color just begins to darken a bit (after 1 minute or less), remove pan from heat. Pour in vinegar and stir until sugar dissolves.

3. Place pan over medium-high heat and add blueberries to the sugar-vinegar mixture. Bring to a simmer, reduce heat to medium-low, and simmer until blueberries soften and mixture begins to thicken, 4 or 5 minutes. It should be a syrup-like consistency. If sauce seems too thin, simmer a few more minutes. If it seems too thick, add a splash of water. Stir in salt and pepper. Remove from heat.

4. Set a strainer over a bowl. Strain berries, using a spatula to push through as much juice as possible. Discard skins.

5. Preheat an outdoor grill for medium-high heat and lightly oil the grate. Drain excess marinade from chicken.

6. Place chicken breasts on preheated grill. Cook until no longer pink in the center and the juices run clear, about 4 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Transfer chicken to a plate and allow to rest a few minutes.

7. Serve breasts on a swirl of blueberry sauce with more sauce drizzled on top

Source

https://www.allrecipes.com/recipe/244552/red-white-and-blueberry-grilled-chicken/

Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.