Blueberries
Blueberries contain antioxidants which protect against the cell damage that accelerates aging. Tufts neuroscientist, James Joseph, refers to the blueberry as the brain berry. He noted that blueberries had the strongest impact in a study showing aging rodents behaved more like their younger counterparts when fed several different fruits. Blueberries also contain a good amount of soluble fiber pectin, which helps lower cholesterol. Be aware, however, that large amounts of blueberries may have a laxative effect in some people. Blueberries are available fresh, frozen, and dried. Fresh blueberries should be deep blue and covered with a chalky white "bloom".
North America is the world's leading blueberry producer, accounting for nearly 90% of world production at the present time. Cultivated blueberries are grown in more than 30 states as well as in British Columbia.
One cup of blueberries contains 81 calories, 21 grams carbohydrates, 4 grams fiber, less than a half gram of fat, and 21% of your daily Vitamin C. Healthy recipes containing blueberries:
Blueberry Wild Rice Salad
Chicken with Blueberry BBQ Sauce
Blueberry Coffee Cake
Blueberry Buttermilk Smoothie
Honey Fruit Cup
Blueberry Wild Rice Salad
Chicken with Blueberry BBQ Sauce
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Raspberries
Raspberries are high in fiber and Vitamin C. They are available in red, black, golden, and purple varieties. The golden variety is harder to find, but worth the search. The flavor of golden raspberries has been compared to apricots and bananas. Raspberries can turn soft very quickly, so consume them as soon as possible. They freeze well, to be enjoyed year round.
One cup of raspberries contains 60 calories, 14 grams carbohydrates, 8.4 grams fiber, less than 1 gram fat, and 34% of your daily Vitamin C. One cup of whole raspberries will yield about 1/2 cup puree. Raspberries freeze well, and frozen berries should be folded into pies, cakes and muffins just prior to use. Each raspberry or blackberry is a delicate cluster of 75-125 plump, juicy ?drupelets?, which are the individual fleshy lobes holding each seed of the berry. Raspberries differ from blackberries in that the raspberry fruit is hollow, with no core.
Healthy recipes containing raspberries:
Raspberries with Yogurt Citrus Sauce
Raspberry Dressing
Raspberry Muffins
Raspberry Peach Breakfast Smoothie
Raspberry Dressing
Berry Fruitie Smoothie
Raspberry Vinegar
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Blackberries
Blackberries are rich in Vitamin C, and are also good sources of iron and folate. Blackberries are available in several varieties, including boysenberries, loganberries, and marionberries. Blackberries may have from a black to purple black color. The darker the berry, the riper and sweeter the flavor. When choosing blackberries, avoid any that have greenish or whitish patches.
Blackberries are not native to America, but were brought over from England in the 1800s. They grow easily anywhere.
Store fresh berries uncovered in the refrigerator as soon as possible after purchase. Berries should be arranged unwashed in a shallow pan lined with paper towels, and washed just prior to use. The berries may be topped with a paper towel to absorb any additional moisture.
One cup of blackberries contains 75 calories, 18 grams carbohydrates, 7.6 grams fiber, less than one gram fat, and 34% of your daily Vitamin C. Healthy recipes using blackberries:
Blackberry Zinger
Poached Chicken Breast with Blackberry Sauce
Chocolate Meringues with Cinnamon Scented Berries
Blackberry Frozen Yogurt
Blackberry Melon and Cream
Blackberry Salad
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