Little Blue Bite Loaded With Nutrition: Fresh Blueberries Are Back!

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blueberries by the quartFresh or frozen, blueberries are a favorite spring and summer snack; they also pack a lot of nutritional punch into one little bite. Blueberries are low in calories, but high in fiber, vitamin C and vitamin K. Blueberries are 85% water, provide 14% of your daily fiber, a boost of heart-helping antioxidants and are only 80-84 calories. The fabulous blue berry has also proven to keep you fresh, active, fit, sharp and in a great mood!!
When you are purchasing fresh blueberries:
  • Look for berries with a dark blue color, and a slight powdery look to them.
  • Look for firm berries – berries don’t ripen once they’ve been picked. So, keep an eye out for shriveled or soft looking berries
  • Don’t wash berries until ready to use.
  • Berries will often last in the refrigerator up to over one week, if stored dry.

blueberriesFreezing blueberries is simple and makes it especially easy to throw into smoothies and other recipes.

  • Rinse – Before freezing, rinse the blueberries in cold water and allow to dry on the country in a single layer on reusable paper towels.
  • Freeze – Once your berries are washed and dry, you can flash freeze them on large rimmed baking sheet. I prefer to the put them straight into a freezer bag or freezer safe reusable plastic bags. It’s important to press all the air out to prevent freezer burn.
  • Store – To save freezer space, lay bags of frozen blueberries flat on their side so they can be easily stacked. Be sure to label and date your containers so you know the shelf life. It’s best to use within 6-9 months of freezing.

Please go out to one of the local Farmer’s Market or Pick-Your-Own Blueberry Farms and get some fresh local blueberries to enjoy now and later in the winter!

Article written by Dr. Tammy Kelly and updated by Jennifer Stroud of N.C. Cooperative Extension, Lenoir County Center and Jackson and N.C. Cooperative Extension, Swain County Center Director Robert J. Hawk.
For more information and “Blueberry Recipes” contact Robert at 586-4009 or 488-3848 or “