The more you know about these powerful little berries, the more you will want them to become a bigger part of your family’s life.

“Blueberries have been loved in this country since the beginning, really,” explains Chef Scott Jenkins, the executive chef at Arlington, Virginia-based Extra Virgin restaurant. “They are delicious, versatile and healthy, so what’s not to love about a blueberry?”

According to the North American Blueberry Council, blueberries are a native American species. We produce roughly 90 percent of the world’s blueberries, making this country the leader in blueberry production. While blueberries are grown in over 30 states, with the harvest running from mid-April through October, the harvest peak is July.

Blueberries, according to the Academy of Nutrition and Dietetics, are one of the fruits with the highest amount of antioxidants, which are important in helping to fight aging, cancer, and heart disease. They are also high in dietary fiber, as well as Vitamins A and C. Although they ripen in warmer months, they can easily be frozen and used throughout the year. For the best results, freeze them unwashed, in a single layer, in freezer bags. When you are ready to use them, take out just what you need and wash them.

Here are five ways that you can incorporate blueberries into your diet:

1. Baked goods. Blueberries are great in pancakes, muffins and pies, whether for breakfast or dessert.
2. Sauces. Create your own sauce for pancakes and waffles, or use them in a savory sauce for your meat dishes.
3. Add-ons. Top a salad with blueberries or add them to grains, such as couscous or quinoa.
4. Dried. Blueberries that have been dried make a great addition to trail mix.
5. Soups and smoothies. Drinking blueberries is also a tasty way to get their benefits. Add them to soups, smoothies and fresh juices.

“Blueberries are sometimes overlooked, but they shouldn’t be,” adds Chef Jenkins. “They can add a lot to your dishes, and they offer a lot of health benefits. Using them is a win-win!”

Extra Virgin has an olive-oil-inspired menu and décor, and specializes in modern Italian cuisine. The restaurant, which is located in Arlington, Virginia, hosts a variety of live entertainment acts, featuring jazz music, and offers late-night dining. The restaurant options include such specialties as wood-fired pizzas, pastas, meat, poultry, and seafood, as well as vegetarian options. The restaurant offers lunch specials, as well as new weekly menu specialties.

Try Chef Jenkin’s Special Chilled Blueberry Soup

To learn more about Extra Virgin, visit their website at: extravirginva.com.

Cher Murphy, owner of Cher Murphy PR, covers a variety of interesting fields, including health and wellness, education, restaurants, travel, and entertainment.

Five Ways to Use Blueberries (and Why You Should) The Saturday Evening Post

A to Z Soup (Avocado Zucchini Soup)

Avocado Zucchini SoupPhoto © the California Avocado Commission

(Makes 4 servings)
Ingredients

• 4 cups fat-free, low-sodium chicken broth
• 1 medium onion, finely chopped
• 4 green onions, sliced into ½-inch pieces
• 2 cloves garlic, finely chopped
• ½ teaspoon salt (or to taste)
• ¼ teaspoon ground black pepper
• ⅛ teaspoon ground nutmeg
• 2 cups zucchini, thinly sliced
• 2 large, ripe California avocados, seeded, peeled, and chopped

Directions:
In large pot with lid, heat 1 cup broth, onion, green onions, garlic, salt, pepper, and nutmeg. When boiling, reduce heat to low, cover, and cook for
15 minutes. Stir occasionally. Add remaining broth and zucchini and bring to boil. Cover and reduce heat to low. Cook for 20 minutes. Remove lid and allow to cool. In food processor, purée zucchini, broth, and avocado in batches. Return to pan; stir gently. Serve in soup bowls and garnish to taste.

Nutrition Facts

Per serving:
Calories: 200
Fat: 13 g
Protein: 10 g
Carbohydrate: 15 g
Fiber: 10 g
Sodium: 470 mg

Recipe © The California Avocado Commission

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