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Eat Smart, Move More at Farmers Markets: Blueberries

ID

HNFE-320-13NP

Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Excellent source of vitamin C, thiamin, riboflavin, and vitamin K. Also a good source of folate and fiber.
  • Choose firm, plump, dry blueberries with a dusty blue color that are uniform in size.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Refrigerate for up to seven days. Wash just before using.

Blueberry Blend Pudding

Number of servings: 4

Ingredients:

1 cup cottage cheese
2 cups low-fat plain yogurt
2 tablespoons sugar
3 tablespoons lemon juice
2 cups blueberries

Directions:

  • Put all ingredients together in a bowl or blender. Blend or mix well.
  • Chill. Serve in cups.
     

Per serving:  190 calories; 3 g fat (2 g saturated fat); 14 g protein; 28 g carbohydrate; 2 g dietary fiber; 12 mg cholesterol; 314 mg sodium.

French Toast With Fruit Sauce

Number of servings: 8

Ingredients:

1 cup skim milk
4 large eggs, beaten
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
8 slices whole-wheat bread
1 pint blueberries
1/3 cup maple syrup
dash cinnamon

Directions:

  • In a small baking or casserole dish, add milk, eggs, vanilla, and cinnamon. Beat with fork until mixed well.
  • Dip one slice of bread at a time in the egg mixture to coat both sides.
  • Place in medium-hot nonstick skillet. Brown each side, about 2 minutes or more. Remove from skillet.
  • In a small bowl, add blueberries, syrup, and cinnamon. Mix well.
  • Microwave for 30 seconds until warm. Stir.
  • Spoon immediately over French toast.
     

Per serving: 177 calories; 5 g fat (1 g saturated fat); 7 g protein; 27 g carbohydrate; 3 g dietary fiber; 107 mg cholesterol; 217 mg sodium.

Quick Tips

  • Add some blueberries to a bran muffin mix. Bake and enjoy!
  • Set a good example for children by offering fruit, such as blueberries, at each meal and snack.
  • Wash thoroughly with running water before peeling, cutting, or eating. Do not wash produce until ready to eat.
  • Make fruit kabobs by stacking blueberries, kiwi slices, and strawberries on toothpicks.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

Virginia Cooperative Extension is a partnership of Virginia Tech, Virginia State University, the U.S. Department of Agriculture, and local governments. Its programs and employment are open to all, regardless of age, color, disability, sex (including pregnancy), gender, gender identity, gender expression, genetic information, ethnicity or national origin, political affiliation, race, religion, sexual orientation, or military status, or any other basis protected by law.

Publication Date

February 8, 2021

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