101 Foods That Could Save Your Life

Blueberries
(Vaccinium angustifolium [wild] & Vaccinium corymbosum [cultivated])

Did you know … Native Americans believed that blueberries had magical powers and told stories of how the Great Spirit sent “star berries” to feed children during times of famine?

Blueberries belong to a group of flowering plants. The species are native to North America and eastern Asia. The two major types available in the United States are wild blueberries (lowbush) and cultivated blueberries (highbush). Wild blueberries are one of just three berries native to North America; the others are cranberries and Concord grapes.

Native Americans have gathered blueberries from the woods and bogs for generations and were the first to make preserves from blueberries, and to use blueberry juice to dye clothing. Colonists learned to dry blueberries from the Wampanoag Indians. Blueberry juice became an important staple for Civil War soldiers to protect themselves against scurvy.

Because wild blueberries contain less water and are smaller than highbush varieties, they tend to be more nutrient-dense when comparing equal volumes. There are 1,600 wild blueberries to the pound, compared to 500 of the cultivated blueberries. Fresh blueberries have an Oxygen Radical Absorption Capacity (ORAC) value of 2400 per 100 grams. Blueberries are rich in phytochemicals such as phenolic acid, anthocyanins (the pigments that make blueberries blue) and ellagic acid, a natural compound that may inhibit tumour growth. Fresh and frozen blueberries contain high amounts of anthocyanins but very little is found in dried forms.

Native Americans found that blueberries helped reduce morning sickness, coughs and headaches. The leaves were used to make tea and were thought to help purify the blood.

MEMORY AND COGNITIVE FUNCTION: Animal research has shown promise for using blueberry extract in the areas of improving balance, coordination and memory, even in those challenged with Alzheimer’s disease.

CANCER: Several studies have reported promising results for compounds in blueberries as effective inhibitors of cancer. Both wild and cultivated blueberries were found to be effective in inhibiting androgen-sensitive prostate cancer.

ANTIBACTERIAL: Blueberries, like cranberries, contain compounds that prevent the bacteria responsible for urinary tract infections from attaching to the bladder wall.

HEART HEALTH: Scientists at the University of California, Davis, the University of Maine, Orono and the School of Medicine at the University of Louisville, Kentucky found that blueberries may help protect against cardiovascular disease. According to researchers at the University of Prince Edward Island in Atlantic Canada, rats fed diets containing wild blueberries for six weeks experienced decreased stroke-induced brain damage.

• Fresh blueberries should be deep blue and covered with a chalky white “bloom”.

• Check for damp, mouldy or decayed berries.

• Frozen blueberries should move freely in the bag. If they are frozen in one clump, most likely they have been thawed and refrozen.

• Blueberries will last for seven to ten days if refrigerated.

• Do not wash the berries before storing.

• For freezing, spread unwashed berries on a baking tray and place it in the freezer until the berries are frozen, then transfer to a plastic freezer bag. They’ll keep for up to a year.

• Rinse fresh blueberries and pat dry.

• Frozen berries don’t need to be washed before eating. Let thaw at room temperature before adding them to uncooked dishes.

• When adding fresh berries to batter, dust them first with flour, to keep them from settling.

• Toss some in a salad or on cereal, eat as a snack, or make a blueberry pie!

Bursting Blueberry Bread Pudding

by Chef Cheryl Bell

Servings: 12 • Prep and cooking time: 90 minutes

This recipe contains six powerhouse foods.

INGREDIENTS:

24floz/750ml skimmed milk

3 large eggs

9oz/250g day-old torn whole-wheat French bread or whole-wheat bread

4oz/110g granulated sugar

2½oz/60g honey

¼ teaspoon almond extract

1 teaspoon vanilla extract

½ teaspoon lemon or orange zest (optional)

8oz/200g fresh blueberries (may also use frozen)

3 tablespoons whole-wheat flour

DIRECTIONS:

Heat oven to 350°F/180°C. Spray or lightly grease an 11 × 7 -inch baking dish. Whisk together milk, eggs, sugar, flavourings and zest. Add bread and let stand for 10 to 15 minutes. In a separate bowl, “dust” blueberries with flour and discard excess flour when done. Add blueberries to bread mixture. Pour into the prepared baking dish. Set baking dish in a larger pan and add about 1l/1¾ pints of hot water to make a steam bath for the pudding. Bake for 1 hour or until bread pudding is set and is lightly browned on top. Serve warm with traditional rum, raisin, caramel or lemon sauce. It’s also great topped with fresh fruit or served straight up!