Blueberries can add nutrients to variety of dishes

Go blue for a true burst of health wrapped in a tasty package.

The blueberry, one of summer’s most abundant crops, contains high levels of disease fighting chemicals. When scientists compared antioxidant levels in 40 fruits and vegetables, the blueberry came out on top, according to Kathy Blake, spokeswoman for the U.S. Highbush Blueberry Council.

This is a significant finding because antioxidants can help ward off cancer and heart disease. As people age and are exposed to dangerous chemicals from pollution, cells oxidize, making the body susceptible to disease, she said. Chemical antioxidants found plentifully in fruits and vegetables and to lesser degrees in red wine and chocolate can slow this process. Anthocyanin, the pigment which colors blueberries, also is what makes them so healthy.

In recent years, researchers have discovered several links between blueberries and health. A study by the U.S. Department of Agriculture’s Human Nutrition Center found that eating blueberries may stop age-related loss of mental ability.

The University of California at Davis found chemicals in blueberries may reduce the buildup of the type of cholesterol that causes heart disease and strokes.

Researchers at Rutgers University in New Jersey say blueberries could prevent urinary tract infections.

One of the few fruits native to North America, blueberries grew wild for years before being domesticated in the 1900s. Today, 90 percent of the world’s blueberry crop is grown in the United States and Canada, according to the U.S. Highbush Blueberry Council. More than 42,000 metric tons are harvested from April to October, and half of the crop is sold fresh.

You’ll get the same amount of healthy chemicals whether you eat fresh, frozen, canned or dried berries.

Blueberry and Citrus Sorbet “Layer Cake”

Blueberries are one of the most versatile and convenient summer fruits. They require little or no preparation, so feel free to eat them out of hand or sprinkle them on cereal, into pancake or muffin batter, or on a salad.

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1/2 cup finely chopped walnuts

1/4 cup plus 2 tablespoons blueberry preserves or jam, divided

1 pint orange sorbet, slightly softened

1 pint lemon or other citrus sorbet, slightly softened

1 cup fresh blueberries

Here are some quick tricks from the U.S. Highbush Blueberry Council for making the most of the season’s blueberry crop:¢ Chop peaches or pineapple chunks and toss in blueberries. Add a bit of crystallized ginger for extra zing.¢ Stir fresh blueberries into partially set sugar-free lemon gelatin and chill until firm for a low-calorie treat.¢ Top peach ice cream with partially thawed frozen blueberries.¢ Ladle pancake batter onto a hot griddle and scatter frozen blueberries over batter. Finish cooking as usual.* Try canned blueberries over ice cream, yogurt or rice pudding.¢ Scatter dried blueberries, toasted nuts and crumbled blue cheese over spinach salad.

Line the bottom and sides of an 8-by-4-inch loaf pan with a double layer of waxed paper, folding the paper to fit smoothly. In a small bowl, stir together walnuts and 1/4 cup of the blueberry preserves; set aside.

Spoon orange sorbet into the lined pan, smoothing the top to make an even layer. Spread the reserved walnut and preserves mixture evenly over the orange sorbet. Spoon the lemon sorbet evenly over the preserves and smooth the top. Cover tightly with aluminum foil. Freeze several hours or overnight.

Just before serving, in a medium bowl, stir remaining 2 tablespoons preserves until smooth; fold in fresh blueberries. Invert cake onto a chilled serving plate. Remove the pan and waxed paper; spoon about 1/4 of the blueberry mixture down the cake’s center. Cut the cake into 8 (1-inch) slices. Serve on chilled dessert plates; top each slice with a spoonful of the remaining berry mixture. Serve immediately.

Creamy Smoked Turkey and Blueberry Salad

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1/2 cup light mayonnaise

1/2 cup plain low-fat yogurt

1/4 cup orange marmalade

2 teaspoons fresh lemon juice

1/2 teaspoon ground black pepper

Here are some tips from the North Carolina Blueberry Council and the U.S. Highbush Blueberry Council:¢ How to select. Look for berries that are firm, dry, plump, smooth and relatively free of leaves and stems. Color should be deep purplish blue to blue-black. Reddish berries aren’t ripe but can be used in cooking. Stay away from containers of berries with juice stains. This could be a sign berries are crushed and possibly moldy. The berries are overripe if they’re watery and soft. Wrinkled berries have been stored too long. When buying frozen berries, the fruit should feel loose, not clumped together.¢ How to store. Keep in refrigerator for up to two weeks. Don’t wash until just before using.¢ How to freeze. Arrange in a single layer on a cookie sheet and freeze. After berries are frozen, transfer to airtight freezer containers or sealed plastic bags.¢ The color. Blueberries may change color when cooked. Acids, such as lemon juice and vinegar, cause the blue pigment in the berries to turn reddish. Blueberries also contain a yellow pigment which, in an environment such as a batter with too much baking soda, may give a greenish-blue color.

3 medium peaches (about 1 pound), cut in wedges (about 3 cups)

1 pint blueberries

2 cups cubed smoked turkey (about 8 ounces)

In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper. Add peach slices, blueberries and turkey; toss until well coated. Serve on lettuce leaves, if desired. Yields 8 cups.

Blueberry and White Chocolate Napoleons

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1 package (3.4 ounces) white chocolate or vanilla instant pudding mix

1 1/2 cups cold milk

1 1/3 cups fresh blueberries, divided

1 loaf (11 3/4 ounces) frozen pound cake, thawed

In a medium bowl, beat pudding mix into milk until well blended, about 2 minutes; let stand for 5 minutes. Remove 1/3 cup pudding to a small bowl; cover and refrigerate. Into the remaining pudding, fold 1 cup of the blueberries. Cut the pound cake into 12 thin slices; toast until golden. Place one cake slice on each of the 6 serving plates. Spoon the blueberry-pudding mixture onto the pound cake slices, dividing evenly.

Top each with another slice of cake. Garnish with about 1 tablespoon of the reserved pudding and 1 tablespoon reserved blueberries, and serve immediately.