HEALING BENEFITS

OF
BLUEBERRIES

BY

GEORGE FELFOLDI, DD., Ph.D.

Copyright © 2023, George Felfoldi
HEALING BENEFITS
OF
BLUEBERRIES
 CONTENTS

Title Page
Subtitle Page
Contents

Copyright Information

Dedication

Special Thanks

About The Author

Other Books

In The Beginning

What Is Blueberries?
. For Centuries
. Blueberry Thanksgiving
. Other Species

Blueberry-Comparison Chart

Scientific Classification
Cultivation
. Rabbiteye Blueberry
. Wild Mountain River Blueberry
. Huckleberry
. Wild Red Huckleberry
. Northern Highbush Blueberry
. Vaccinium Darrow II
. Vaccinium Elliotth
. Canadian Blueberry
. Rabbiteye Blueberry II

Health Benefits
. Contains These Minerals
. Contains These Vitamins
. Contains These Amino Acids

Culinary Benefits
. Other
. Commercial

What Its Good For?

Your Daily Dosage

. For Children
. Girls
. Boys
. Women
. Men
Brain Health
. Brain Health And Blueberries
. Debating Fresh Or Frozen Blueberries
. Tips For Buying Blueberries

Eating Blueberries For Brain Health

. Blueberries Lowers Dementia Risk
. Blueberries Reduce Effects Of Alzheimer's Disease
. Blueberries Prevent Age Related Memory Loss
. Blueberries Boosts Brain Cells
. Blueberries Boosts Concentration & Memory Functions
. Blueberries Boosts Mental Health

Heart Health
. Superfood For Your Heart
. Manage Cholesterol
. Keeping Blood Sugar Under Control
. Reduce Stress
. Blueberries Lowers Blood Pressure
. Adding Some Blueberries To Your Diet

Eating Blueberries Every Day Improves Heart Health

Kidney Health
. Blueberries And Kidney Disease
. Blueberry Energy Balls
. Blueberries In The Kidney Diet
. How To Avoid Kidney Stones
. What Helps To Dissolve Kidney Stones
Anthocyanins In Blueberries

Best Way To Drink Blueberries

Some Blueberry Recipes

 COPYRIGHT

© Copyright, ALL RIGHTS RESEVED

PLEASE FEEL FREE to distribute

this e-Book, as long as
Everything stays intact.

ALL OTHER COPYRIGHTS

belong to their
respectable owners.
DEDICATION

I would like to dedicate

this book to my wife,
Bettyann Felfoldi, who
has over the years
introduced me to this
special berry.

And also to all the

people around the
world that love this
little
berry as much as I do.
 SPECIAL THANKS

I would like to thank the following

individuals and special companies,
and also to individuals or other
companies that I failed to mention.
Thank you ALL.
----------------------------------------------------------

B.A. Hall
Margaret MacPhee-
Felfoldi, RN
Wikipedia Org. Inc.
U.S. Department Of Agriculture
Canadian Department Of Agriculture
University Of Florida
 Blueberries New Zealand Inc.
San Jose Farms Web Site
International Society For Horticultural Science
British Columbia Blueberry
Council Florida Blueberry
Growers Association North
American Blueberry Council
Michigan Blueberry Growers
Association Australian
Blueberry Growers Association
W. D. Nauman Web Site Mark Gaskell
Waters Blueberry Farm Inc.
Northwest Wildfoods
Nourse Farms Inc.
Toronto Public Libraries
Dr. Sydney Davis, M.D.
Print Artist (Front Cover)
Photos From InterNet
Medical Daily
Ochsner Neuroscience Institute
Heart Health
Science Daily
Canadian Kidney Foundation
National Kidney Foundation
Dr. Matt Lyon, M.D.
Dr. P.K. Fung, M.D.
 THE AUTHOR

DR. GEORGE FELFOLDI,

is an Independent Baptist Minister, A

musician, a composer, music arranger, song
writer and artist and also
an author, who lives in Toronto, Ontario, Canada.
George holds various doctors degrees in
different fields, and writes books on
subjects such as: Health, Occult Sciences,
Religion, Religious Science, Ships, Herbals,
Poetry and Lyrics.
George is also married and has four full grown children.
OTHER BOOKS

Here is a list of other books

of interest written by the
same author.
 2006

The Powers Of Garlic

Katoomba-Columbia
Speaking To God Through Prayers
The Meaning Of New Birth
The Complete Book On Angels
Ginger The Herb And Root Guide
Chamomile The Healing Herb
The Healing Powers Of Aloe Vera
The Healing Powers Of Cranberry
The Healing Powers Of Seaweed And Algae
The Spiritual Key To Healing
The Healing Powers Of Pomegranate

2007

The Healing Powers Of BLUEBERRIES

2015

Cooking Is For Everyone

From My Table Cookbook
The Bew Age Cookbook
Good Food And Art Cookbook
The Book Of Ginger
Tranquility Of Mind, Modern Lyrics & Poetry

2017
 Kimberley's Famous Recipes

2018

Don't Stop Cooking

Angels Of The Light
The Angels Connection
Hamsters Simplified
My Scottish Fold Long Haired Cat
Good Food Made Easy
The Healing Powers Of Black Pepper
The Healing Powers Of Coffee
The Healing Powers Of Turmeric
The Healing Powers Of Water
Arthritis Simplified
An Invisible Wall In Nature
Bedbugs Simplified

2019

Farmer's Wife Olde And New Tyme Recipes

Light Approach To Stress Management

2021

Everyday Cooking
Cooking Through A Pandemic
Pandemic 2 Cookbook
 The Facinating Facts Of Gnomes
Cherries, A Superfood
Healing Properties Of Bananas
Healing Properties Of Corn
Healing Properties Of Garlic
Healing Properties Of Paprika
Healing Properties Of Turnip
Pears, A Superfood
Healing Properties Of Cranberries, 53p
Healing Properties Of Ginger
Healing Properties Of Pomegranate
Speaking To God Through Prayers
The Future Of Solar Energy

2022

Cleaning And Kitchen Tips

From Hungarian And Scottish Kitchens
Blue Mountain Cookbook
Vintage Recipes
Yes You Can Cook
Health Benefits Of Ginger
A Modern Look At Poetry

2023

Cooking Is For Young And Old

Eating Healthy With George
 Cooking Healthy With George
According To The Bible
Great Foods Made Easy
Health Benefits And Use Of Elderberry
Another Look At Seaweed And Algae
Healing Properties Of Cranberries, 133p
Healing Benefits Of Pomegranates
Healing Benefits Of Blueberries
 IN THE BEGINNING
Gen 1:1 In the beginning God created the heaven and the
earth.

Gen 1:29 And God said, Behold, I have given you every
herb bearing seed, which is upon the face of all the earth,
and every tree, in the which is the fruit of a tree yielding
seed; to you it shall be for meat.
Gen 1:30 And to every beast of the earth, and to every fowl
of the air, and to every thing that creepeth upon the earth,
wherein there is life, I have given every green herb for
meat: and it was so.

Rev 22:2 In the midst of the street of it, and on either side
of the river, was there the tree of life, which bare twelve
manner of fruits, and yielded her fruit every month: and
the leaves of the tree were for the healing of the nations.
 WHAT IS BLUEBERRIES?
Blueberries are a group of flowering plants in the genus
Vaccinium, sect. Cyanococcus. The plant species are a
native to North America and also eastern Asia. These
plants are shrubs that vary in size from 10 cm tall to 4
meters tall; the smallest plants are knows as a “lowbush
blueberries”, and the largest species are known as
“highbush blueberries”. The leaves on these plants can be
either deciduous or evergreen, ovate to lanceolate, and
from 1 to 8 cm long and 0.5 to 3.5 cm broad. The flowers
are bell-shaped, red, white, or pale pink in colors,
sometimes it is tinged greenish. The fruit is a berry 5 to 16
mm in diameter with a flared crown at the end; they are
pale greenish at first, then reddish-purple, and they finally
turn to a blue or dark purple when they are ripe. These
berries also have a sweet taste when mature, with variable
acidity. The blueberry season typically runs from May to
October, but it peaks in July.

All the species whose common names in English includes

“blueberry” are
currently classified in section Cyanococcus of the genus
Vaccinium. Other sections in the genus, native to other
parts of the world including Europe, include other wild
shrubs that produce edible berries such as cranberries,
bilberries and cowberries. Many of these plants have blue
berries and they are very similar in use and in taste to
blueberries. Furthermore their names in languages other
than English often translate to or as “blueberries”, e.g.
Scots Blaeberry and Norwegian Blaboer. There is thus
considerable scope for confusion. This book, however,
only deals with the plants that are called “blueberry” in
English, i.e. section Cyanococcus of the genus.

FOR CENTURIES:

For centuries, blueberries were gathered from forests and

the bogs by Native Americans and were consumed fresh
and also preserved. The Northeast Native American tribes
revered blueberries and much folklore developed around
them. The blossom end of each berry, the calyx, for the
shape of a perfect five-pointed star; the elders of the tribe
would tell of how the Great Spirit sent “star berries” to
relieve the children’s hunger during a famine.
Parts of the blueberry plant were also used as medicine. A
tea made from the leaves of the plant was also thought to be
good for the blood. Blueberry juice was used to treat
coughs. The juice also made an excellent dye for baskets as
well as cloths. In food preparations, dried blueberries were
added to stews, soups and to meats. The dried berries were
also crushed into a powder and rubbed into meat for flavor.
Blueberries were also used for medicinal purposes along
with the leaves and roots. A beef jerky called Sautauthig
(pronounced saw’-taw-teeg), was made with dried
blueberries and meat and was consumed all year round.

BLUEBERRY THANKGIVING

During the 17th century, settlers from England arrived in

the New World to begin colonies. Immediately, they set
about clearing the land and establishing farms for they
could not rely solely on supplies from England. But the
land and the climate were far different from what they left
behind. Many early attempts at farming failed.

In the winter of 1620, the Pilgrims established a settlement

at Plimoth (spelled Plymouth today). Many perished during
the first few months, but those that survived went on to
build homes and established farms. Their
neighbors, the Wampanoag Indians taught the settlers new
skills that helped them survive. The Indians showed them
how to plant corn and how to gather and use native plants
to supplement their food supply. One important native crop
was the blueberries. The colonists learned from Native
Americans how to gather blueberries, how to dry them
under the summer’s sun and store them for the winter.

In time, blueberries became an important food source and

were preserved, and later canned. A beverage made with
blueberries was an important staple for Civil War Soldiers.
In the 1880s a blueberry canning industry began in the
Northeast United States.

OTHER SPECIES:

Here below are a list of other species of these plants;

 Vaccinium angustifolium (Lowbush Blueberry)

 Vaccinium boreale (Northern Blueberry)
 Vaccinium caesariense (New Jersey Blueberry)
 Vaccinium corymbosum (Northern Highbush Blueberry)
 Vaccinium darrowii (Southern Highbush Blueberry)
 Vaccinium elliottii (Elliot Blueberry)
 Vaccinium formosum (Southern Blueberry)
 Vaccinium fuscatum (Black Highbush Blueberry; syn. V.
atrococcum)
 Vaccinium hirsutum (Hairy-fruited Blueberry)
 Vaccinium koreanum
 Vaccinium myrsinites (Evergreen Blueberry)
 Vaccinium myrtilloides (Canadian Blueberry)
 Vaccinium pallidum (Dryland Blueberry)
 Vaccinium simulatum (Upland Highbush Blueberry)
 Vaccinium tenellum (Southern Blueberry)
 Vaccinium virgatum (Rabbiteye Blueberry; syn. V. ashei)
EARLY SEASON

Names Berry Size Zone

Firmness Flavor Freezing Qua. Suited

Duke Mediu 4-7 Very Good Excellen Com.

m t
Patriot Large 3-7 Mod Good Excellent Any
Reka Large 4-7 Firm Good Excellen Any
t

MID SEASON

Bluecrop Large 4-7 Very Good Excellent Any

Bluegold Large 4-7 Firm Good Excellent Any
Blueray Large 4-7 Firm Exce Excellent Any
Northlan Mediu 3-7 Firm Good Excellent Any
d m

LATE MIDSEASON

Darrow Large 4-7 Mod Exce Excellent Com.

LATE SEASON
Chandle Very 4-8 Mod Exce Excellen Any
r Lg. t
Elliott Med. 4-7 Firm Goo Excellen Com.
d t
Jersey Large 4-7 Firm Goo Excellent Any
d

Code
Any = Any
grown Com. =
Commercial
Med. =
Medium
Lg. = Large
 SCIENTIFIC
CLASSIFICATION

Blueberry fruit

Scientific

Classification

Kingdom: Plantae

Division:
 Magnoliophyta

Class:

Magnoliopsida

Order: Ericales

Family:

Ericaceae

Genus:

Vaccinium

Section: Cycanococcus
Rydb.

Species

See book for details

 CULTIVATION

These plants or blueberries are both cultivated or they are

picked wild. In North America, the most common
cultivated species is the V. corymbosum, or the Northern
Highbush Blueberry. Hybrids of this with other
Vaccinium species adapted to southern United States
climates are known collectively as Southern Highbush
Blueberries.

Blueberry Flowers
The wild blueberries, are smaller and they are much more
expensive than the cultivated ones, and they are prized for
their intense flavour and colour. The Lowbush Blueberry,

V. angustifolium, is found from Newfoundland westward

and southward to Michigan and West Virginia. In some
areas it produces natural blueberry barrens, where it is
practically the only species covering large areas. Several
First Nation communities in Ontario are involved in
harvesting wild blueberries. Low bush species are fire-
tolerant and blueberry production often increases following
a forest fire as the plants regenerate rapidly and benefit
from removal of competing vegetation.

There are numerous highbush cultivars of blueberries, each

of which have a unique and diverse flavour. The one of the
first “wild” cultivars of blueberries is the “Rubel”. During
the Great Depression, in the United States farmers were
offered $20.00 for the best wild blueberry bush they could
find. “Rubel” is one such wild blueberry cultivar and it the
original of many of the current hybrid cultivars.
Rabbiteye Blueberry (V. virgatum) is a southern
type of blueberry produced from the Carolinas to
the Gulf Coast states.

Other important species in North America also includes

(V. pallidum), the Hillside or Dryland Blueberry. It is a
native to the eastern United States, but common in the
Appalachians and the Piedmont of the Southeast.
Sparkleberry, V. arboreum, is a common wild species on
sandy soils in southeastern United States. Its fruit are
important to wildlife, and the flowers are very important to
beekeepers.

Highbush blueberries were first introduced to Germany

and the Netherlands in the 1930s and have since spread to
Poland and elsewhere on the continent of Europe.

Wild blueberries collected in Norway.

Many growers in Italy, France and Austria realized too
that it pays to cultivate highbush blueberries, and that
good economic gain can be obtained, according to an

industry researcher. “Even in Belgium and Norway

some very promising trials with special methods of
blueberry cultivation resulted in a limited commercial
production which is very successful. …. Except in the
United Kingdom, Spain and Ireland, a blueberry
industry is developing in all regions where the
production is possible due to the climate and edaphic
conditions…” (Nauman, 1993).

In the Southern hemisphere, some countries like Chile,

New Zealand, Argentina and also Australia now export
blueberries. South Africa exports their blueberries to many
parts of Europe. In the 1950s blueberries were first
introduced to Australia, but the effort was unsuccessful. In
the early 1970s, David Jones from the Victorian
Department of Agriculture imported seeds from the United
States and a section trial was started. This work was
continued by Ridley Bell, who imported more American
varieties of the plants. In the middle of 1970s the
Australian Blueberry Growers Association (ABGA) was
formed. (Clayton- Greene).

By the early 1980s, the blueberry industry was started in

New Zealand and it is still growing. (BNZ, n.d)

The blueberry industry is even newer in Argentina,

Argentine blueberry production has increased over the last
four years with planted area up to 400%,” according to the
2005 report by the U.S. Department of Agriculture. But
that increase comes from a tiny base of 400 hectares in
2001 (to 1,600 hectares in 2004). The industry is new in the
country and farmers are still learning the blueberry
business. “Argentine blueberry production has thrived in
three different regions: the province of Entre Rios in
Northern Argentina, the province of Buenos Aires, near the
country’s capital city of Buenos Aires, and the southern
Patagonian valleys,” according to the report. (Gain, 2005)

Wild Mountain Rainer Blueberries

This plant, the Wild Mountain Rainer Blueberries grow

“naturally organic” high in the foothills of the Cascade
Mountains of the Pacific Northwest. This plant is so closely
related to the regions wild huckleberries few pickers know
or can tell the difference. However, a close look
immediately reveals a unique wild berry fruit much
different in size and appearance from the Northwest Wild
Blue Huckleberries.

The Wild Mountain Rainer Blueberries are most often

smaller in size and possess a unique tangy, sweet yet tart
taste and flavor very different from sweet tasting wild blue
huckleberries. In addition to the wonderful full- bodied
flavor, wild blueberries grow on low bushes that produce
fruit with slightly white powdered look covering a berry
that can range in colour from sky blue to a dark brown.

Wild Mountain Rainer Blueberry

Wild Blue Huckleberry

Wild Mountain Blackberry
HUCKLEBERRY

Ericaceae Vaccinium sp.

Highbush blueberry V.

corymbosum L. Lowbush

blueberry V. angustifolium Ait.

Rabbiteye blueberry V. ashei

Reade

Several species of blueberries are native to the United

States, and fruits of many are gathered from the wild. The
three species listed are the ones in commercial culture. The
lowbush is not commercially planted, but thousands of
acres of natural stands are pruned, sprayed and also
harvested. The highbush varieties, produced by breeding
during the past ½ century, are now widely grown. The
Rabbiteye is increasing in importance in the Southeast.

Plants of all are woody shrubs, varying from 2 to 3 feet in

the lowbush to 10 or more feet in the highbush and
rabbiteye, but in cultivation held to 5 to 6 feet by pruning.

Fruit is smooth skinned with a waxy coating or bloom.

Individual berries are borne in clusters, and are round to
oblate in shape. Size up to 0.75 inches in diameter in
cultivated varieties; 0.25 to 0.5 inches in natives.

Seasons, bloom to harvest: 2 to 4

months. Production in the United

States: About 27,000 tons. Use: Fresh,

frozen, canned, jams, culinary.

Part of fruit consumed: All.

 Wild Red Huckleberry

LOWBUSH BLUEBERRY

Lowbush Blueberry (Vaccinium angustifolium) is a

species of blueberry native to eastern and central Canada
and the northeastern United States, growing as far south as
West Virginia and west to Minnesota and Manitoba.

This plant is a low spreading deciduous shrub growing to

60 cm tall, though usually 35 cm tall or less. The leaves
are glossy blue-green in summer, turning purple in the fall.
The leaf shape is a broad to elyptic. Buds are brownish red
in stem axels. The flowers of this plant are white, bell-
shaped, 5 mm long. The fruit is a sweet dark blue to black
berry. This plant grows best in wooded or open areas with
well drained acidic soils. In some areas it produces natural
blueberry barrens, where it is practically the only species
covering a large area. This plant is fire-tolerant and its
numbers often increase in an area following a forest fire.

This native plant is also grown commercially in Canada

and in Maine, mainly harvested from managed wild
patches. It is also a favorite of recreational berry pickers,
black bears, rodents and birds. The Lowbush Blueberry is
the state fruit of Maine.

NORTHERN HIGHBUSH BLUEBERRY

Northern Highbush Blueberry (Vaccinium corymbosum)

is a species of blueberry that is native to eastern North
America, growing from Nova Scotia and Ontario south to
Alabama, and west to Wisconsin.
This plant is a deciduous shrub growing to 4 meters tall,
often found in dense thickets. The dark glossy green
leaves are elliptical and up to 5 cm long. The flowers are
white, bell-shaped, 10 mm long. The fruit is a dark blue to
black berry. This plant grows best in wooded or open areas
with moist acidic soils.

This plant is also the most common commercially grown

blueberry in North America. In the wild, it is enjoyed by
many different birds, bears, and other small mammals.
This is the state fruit of New Jersey.

Outside of its natural range, it has been introduced into

British Columbia and the state of Washington and further
afield into Great Britain and also Australia. Hybridized
forms, known as Southern Highbush Blueberries, have been
introduced into southern parts of North America.

VACCINIUM DARROW II

Vaccinium darrowii (Darrow’s Blueberry, Evergreen

Blueberry, or
Southern Highbush Blueberry) is a species of Vaccinium
in the blueberry
group (Vaccinium sect. Cyanococcus).This plant is native
to the southern United States, in Alabama, Florida,
Georgia, Louisiana, and Mississippi.

Darrow’s Blueberry (Vaccinium darrowii)

It is an evergreen shrub that grows to a height of 30 to 120

cm tall, with small, simple ovoid-acute leaves 10 to 15 mm
long. The flowers are white, bell-shaped, 4 to 8 mm long.
The fruit is a berry 4 to 6 mm in diameter, blue- black with
a whitish waxy bloom.

Cultivation and uses:

The species is grown both for its edible fruit, and as an

ornamental plant in gardens.

Many commercial Southern Highbush Blueberry

cultivars are hybrids, derived from crosses between
Vaccinium darrowii with the Northern Highbush
Blueberry V. corymbosum. The following Southern
Highbush Blueberry cultivars, listed by fruit ripening
time, are recommended for the fruit garden and
landscaping.

 Very early season: “O’Neal”

 Early/midseason: “Cape Fear”
 Midseason: “Blue Ridge” and “Georgia Gem” (adapted
to the Sandyhills and Coastal Plains; needs frost
protection in the Piedmont).
 Mid/late season: “Legacy” and “Summit”.
 Last season: “Ozarkblue” (Piedmont only).

Southern Highbush cultivars, in addition to lower chilling

requirements, also have greater tolerance to high summer
temperatures, somewhat greater drought tolerance and
develop superior fruit quality under Southern United States
growing conditions. As a rule, Southern highbush
blueberries are self- fertile. However, larger and easier-
ripening berries result if several cultivars are interplanted
for cross-pollination.

VACCINIUM ELLIOTTII

Vaccinium elliottii (Elliott’s Blueberry) is a species of

Vaccinium in the blueberry group (Vaccinium sect.
Cyanococcus). This plant is native to the southern United
States, from southern Virginia south to Florida, and west to
Arkansas and Texas.
It is a deciduous shrub 2 to 4 meters tall, with small,
simple ovoid-acute leaves 15 to 30 mm long with a finely
serrated margin. The flowers are pale pink, bell-shaped, 6
to 8 mm long, opening in the early spring before the new
leaves appear. The fruit is an edible berry which is 5 to 8
mm in diameter, blue-black, only rearly with a whitish
waxy bloom; they ripen from late spring (in Florida)
through summer.

Cultivation and uses:

It produces a particularly large yield of somewhat sour

berries. It is popular for late-season fruit.
CANADIAN BLUEBERRY

Canadian Blueberry (Vaccinium Myrtilloides) is a

species of blueberry that is native to Canada and the
northeastern and northwestern United States, as well as the
Great Lake states. Other common name are Velvetleaf
Blueberry, Common Blueberry, Sourtop Blueberry and
Velvetleaf Huckleberry. Its hybridizes in the wild with the
Lowbush blueberry (Vaccinium angustifolium).

It is a low spreading deciduous shrub growing to 50 cm

tall, often in small thickets. The leaves are bright green,
paler underneath with velvety hairs. The flowers are white,
bell-shaped, 5 mm long. The fruit of this plant is a small
sweet bright blue to dark blue berry. The young stems have
stiff dense bristly hairs. This plant grows best in open
coniferous woods with dry loose acidic soils; it is also
found in forested bogs and rocky areas. It is fire- tolerant
and is often abundant following forest fires or clear-cut
logging.

This native plant is also grown commercially in Canada

and Maine, mainly harvested from managed wild patches.
It is an important food source for deers, black bears, and
other small mammals and birds.

RABBITEYE BLUEBERRY

Rabbiteye Blueberry (Vaccinium virgatum). Is a species

of blueberry that is a native to the southern United States,
from the North Carolina south to Florida and west to Texas.
Other common names include Southern Highbush
Blueberry, Southern Black Blueberry, and Smallflower
Blueberry.

It is a deciduous shrub growing to 4 meters tall, though

usually less, commonly only 1 to 2 meters tall. The leaves
are spirally arranged, oblancceolate to narrow elliptic, 3 to
6 cm long. The flowers of this plant are white, bell-shaped,
5 mm long. The fruit is a berry which is 5 mm in diameter,
dark blue to black, bloomed pale blue-gray by a thin wax
coating. It grows best on acid soil and is subject to few
pests and diseases.

Rabbiteye blueberries are self infertile and must have two

or more varieties to pollenize each other. Honeybees are
inefficient pollinators, and carpenter bees frequently cut the
corollas to rob nectar without pollinating the flowers.
Rabbiteye do best when they are pollinated by buzz
pollination bees, such as the native southeastern blueberry
bee, Habropoda laboriosa.

Cultivation and uses:

The species is cultivated for its edible berries, which are

similar to other blueberries. It is also grown as an
ornamental plant for its fall colors, typically bright
orange or red.
The State of Maine in the U.S. produces 25% of all the
blueberries in North America, making it the largest
producer in the world. Maine’s 24,295 hectares which is
roughly about 60,023 acres of blueberry were propagated
from native plants that occur naturally in the understorey of
its coastal forests. The Maine crop requires about 50,000
beehives for pollination, with most of the hives being
trucked in from other parts of the United States for that
purpose.

The other states such as, New York, Michigan, North

Carolina and New Jersey are large producers of Highbush
Blueberries.

Washington, Oregon and also British Columbia are

becoming major producers of blueberries. California is
rapidly increasing planting largely through the cultivation
of Southern Highbush varieties originating largely from
the University of Florida. Southern Highbush is now also
cultivated in the Mediterranean regions of Europe.The
blueberry production in North America typically starts
from mid-May (in Florida) and ends in September, when
some fruit is held over in controlled-atmosphere storage in
Washington, Oregon and Canada. (Gaskell, 2006).

Many sources give different periods for the growing season

in the southern hemisphere. But according to the University
of California Extension Service, Argentina, Chile and New
Zealand begin harvesting in the winter and they continue
till mid-March, when Chilean blueberries are held over in
controlled-atmosphere storage for a proximately six weeks.
“As the result, blueberries reach annual peak prices in mid-
April.” (Gaskell, 2006).

In the country of Chile, San Jose Farms, which reports that

(according to its Web site) that it is one of the oldest
blueberry producers in the country and that (it started in
the early 1990s), and also states that its harvest season
starts in November and continues through to March. (San
Jose, n.d.).

In Argentina: “The marketing year (MY) for blueberries

begins in September and it ends in February,” according to
the U.S. Department of Agriculture report. (Gain, 2005).

Many people use blueberries in jellies, pies and jams, or

baked into muffins, and are an ingredient in many other
snacks and delicacies. Some baked products incorporate
artificial blueberries.

The fruit wines have also become very popular.

Blueberry jam is a jam that is made out of blueberries,

sugar and water, and fruit pectin. Commercial jams often
contain preservatives such as citric acid. Premium jams
artisanal blueberry jam is produced in Canada as well as the
United States from wild blueberries, such are smaller and
are more difficult to harvest but it has more intensely
flavour than cultivated blueberries. Most production is in
Maine, northern Ontario, and in the Saguenay-Lac-Saint-
Jean region of Quebec.

In the last couple of years, blueberry juice has entered the

market and is now considered a whole new category of
juice in the beverage aisle of supermarkets and other
grocery stores. The last new juice category that was
successful included was cranberry juice, over 60 years ago.
Blueberry juice brands include, POM, TrueBlue, and R.W.
Knudsen Family.

Blueberries, especially the wild species, contain

antioxidants which have been found to reduce the risks of
some forms of cancers. At the 2004 International
Conference on Longevity, a group of scientists and
researchers released details of a study that suggests certain
compounds found in blueberries (and some similar fruits,
including cranberries) have a significant impact in reducing
the degradation of brain function, as in Alzheimer’s
Disease and other conditions.

Research at Rutgers has also shown that blueberries may

help prevent urinary tract infections. Additional studies
done also found that blueberries were better at lowering
cholesterol and lipid levels in the blood, which helps
alleviate and even reverse signs and symptoms of heart
disease. Ciprofibrate was found to be inferior to the
blueberries in lowering cholesterol. The signs point to
pterostilbene, which signals cells to break down lipids and
cholesterol. All of these studies were conducted using high
bush, hybrid cultivars of blueberries. A more recent study
has tentatively found that anti-oxidants may be higher in
lowbush blueberries than in the highbush blueberries. The
study is flawed in that it does not specify which of the
many unique and diverse cultivars of high bush blueberries
were used (in this study) for the comparison or even where
the blueberries were grown. The soil where the blueberries
were grown impact the composition of the minerals that are
present in all plants.

Recent USDA studies has shown that Wild Blueberries are

a taste way to eat right and stay healthy. Scientists at the
Jean Mayer USDA Human Nutrition Research Center on
Aging ranked blueberries as #1 in antioxidant activity
compared with 40 other commercially available fruits and
vegetables. Fresh, frozen, canned or dried, blueberries are
number one in antioxidant activity when measured against
comparable forms of other commercially available fruits
and vegetables.

That means a serving of wild blueberries or wild

huckleberries may have more of the antioxidant power you
need to fight aging, cancer and also heart disease.
Blueberries emerged as the top antioxidant capacity fruit in
a laboratory testing procedure called ORAC - Oxygen
Radical Absorbancy Capacity which was developed by the
USDA. ORAC has become the definitive measurement of
antioxidant capacity.
Every day, the cells in our body wage war against free
radicals, unstable oxygen molecules associated with cancer,
heart disease and also the effects of aging. Antioxidants,
natural substance that are found in the Wild Blueberries and
other fruits and vegetables, come to the aid and rescue of
the cells, neutralizing free radicals and in turn keeping us
healthy.

Antioxidants are the natural zappers of free radicals-

unstable oxygen molecules associated with cancer, heart
disease and also the effects of aging.

140 grams of fresh blueberries contain 3 g of fibre.

Additionally blueberries are high in manganese as well as
vitamin K and have a very low GL (3) in a single 155g
serving, which makes it an ideal food for diabetics.
 HEALTH BENEFITS
Blueberries are good for the following:

HEALTH BENEFITS:

 Reduces various forms of cancer

 Anti-aging
 Alzheimer’s Disease & Short-term memory loss
 Helps reduce urinary tract infections
 Lowers cholesterol
 Lowers lipid levels in the blood
 Reverse signs of heart disease
 High in Manganese
 Aids visual health
 Increases Cell Membrane Fluidity
 Allows important nutrients and chemical signals to pass
in and out of cells
 Reduces inflammatory processes of tissues.
 Protects against damage from oxidative stress
 Relieves tired eyes and eye strain
 Contains ellagic acid
 Relieve Coughs

CONTAINS THESE MINERALS:

 Calcium
 Iron
 Magnesium
 Phosphorus
 Potassium
 Sodium
 Zinc
 Copper
 Manganese
 Selenium
 CONTAINS THESE VITAMINS:

 Vitamin C, Ascorbic acid

 Thiamin
 Riboflavin
 Niacin
 Pantothenic acid
 Vitamin B-6
 Folate
 Vitamin B-12
 Vitamin A, IU
 Vitamin A, RE
 Vitamin E

CONTAINS THESE AMINO ACIDS:

 Tryptophan
 Threonine
 Isoleucine
 Leucine
 Lysine
 Methionine
 Cystine
 Phenylalanine
 Tyrosine
 Valine
 Arginine
 Histidine
 Alanine
 Aspartic acid
 Glutamic acid
 Glycine
 Procine
 Proline
 Serine
 CULINARY BENEFITS:
 Muffins
 Jams
 Jellies
 Breads and Rolls
 Pies
 And other snacks and delicacies

OTHER
 As a dye
 Dying
clothes

COMMERCIAL BENEFITS:

 Juice
 Tea

Beverages

 Dairy products - yogurt, ice cream,

 Purees and concentrates
 Specialty products
 And some other products
For centuries, blueberries maintained popularity in the
United States, with a thriving commercial business in the
Northeast United States and Canada.

An important step in the development of the highbush

blueberry industry can in around the turn of the century.
Efforts in the early 1990s by Elizabeth White and Dr.
Frederick Coville to domesticate the wild highbush
blueberry resulted in today’s cultivated highbush blueberry
industry.

They selected desirable plants from the wild forests of the

Northeast United States and cultivated them to develop
blueberries that could be commercially grown by farmers.
Their initial breeding work has resulted in the plump, juicy,
sweet and easy to pick cultivated blueberry that we all
enjoy today. Without this cultivation work we would not
have fresh blueberries in the marketplace as we do today.

Over the last decades, plat breeders and pathologists have

worked to identify and enhance the desirable features of
various cultivars of highbush blueberries. For decades
“cultivated” and “highbush” blueberries have been
improved through natural selection and plant breeding
programs to produce an optimal blueberry with desirable
flavor, texture and color for fresh and processed markets.
Cultivated varieties have been enhanced to offer
magnificent plump berries with deep, rich color and a
delicious fruity flavor.

These plant breeding programs have resulted in the

development of superior berries both for the consumer and

the food processing industry. Our industry owes a great

gratitude to the many agriculturists in the United States and
abroad who have pioneered the development of the US
Highbush Blueberry Industry.

It is easy to include blueberries into your daily life and

routine. Antioxidants and other beneficial phytonutrients
are concentrated in the pigments of deeply colored fruits
and vegetables - that’s why color is the key to healthy
eating.
 YOUR DAILY
DOSAGE
FOR CHILDREN

2 to 3 years old

1 cup fruit
1 cup veggies

4 to 8 years old

1 to 1 ½ cups of
fruit 1 ½ cups
of veggies

GIRLS

9 to 13 years old

1 ½ cups of
fruit 2 cups
of veggies
14 to 18
years old 1 ½
cups of fruit
2 ½ cups of veggies

BOYS
9 to 13 years
old 1 ½ cups
of fruit
2 ½ cups of veggies
14 to 18 years old

2 cups of fruit
3 cups of veggies

WOMEN
19 to 30
years old 2
cups of fruit
2 ½ cups of

veggies 31 to

50 years old

1½ cups of fruit
½ cups veggies
51+ years old

1 ½ cups of veggies fruit

2 cups of veggies

MEN
19 to 30
years old 2
cups of fruit
3 cups of veggies
31 to 50
years old 2
cups of fruit
3 cups of veggies
51+ years
old 2 cups
of fruit
2 ½ cups of veggies
 BRAIN HEALTH

BRAIN HEALTH AND BLUEBERRIES

Here are some ways that Blueberries can help you to

inprove your brain health.

If you are not ready to add blueberries into your diet on

a regular basis, the brain boosting benefits may motivate
you to start right now.

This berry was long considered to be a king of,

“Superfood”, bkueberries equal brain health.
Blueberries brain boosting power comes from its high
concentration of antioxidants, that helps to balance the
number of free radicals in the body to counteract
oxidative stress and support a healthy, well functioning
immune system.

In the body oxidative stress has been shown to speed up

the aging process of your brain and negatively affact the
brain function.

If the balance of free radicals, which are created during

the process of oxisation, exceeds the number of
antioxidants, there can be negative impact on the body's
proteins, DNA and also on the fatty tissues.

The antioxidants that are in blueberries have been found

to slow down memory impairments and motor
coordination that are closely associated with the aging
process.

Many researchers as well as scientists have flond that

healthy older adults that consume concentrated
blueberry juice every day showed a high increase in
brain activity, blood flow and even memory compared
with the placebo group after just a few weeks.

The antioxidants, that are particularly in flavonoids, that

are in the blueberries has also shown to promote these
effects as well as others.

Some of these benefits for brain health includes:

. Lowering (Dementia), memory loss

. Reducing effects on Alzheimer's disease

. Preventing age related memory loss

. Boosting brain cells

. Increasing concentration
. Increases better focus

. Improves mental health

The blueberry is also low in calories and sugar contents.

Ounce for ounce, these blueberries have about one third
of the callories of other fruits such as bananas, with
about 20% less sugar.

Blueberries are one of the most nutrient dense berries

and these berries are very rich in fiber, vitamin C,
vitamin K, and manganese. These blueberries are also
loaded with water which makes them hydrating as well.
Each of these blueberries contain about 85% water.

DEBATING FRESH OR FROZEN BLUEBERRIES

When it comes down to debating between choosing fresh

oe brozen blueberries, the answer is, “Both”. Whether
consumed fresh, frozen, canned or as an extract,
blueberries offer countless health benefits. Infact, frozen
blueberries, especially ehen these berries are frozen at
the point of harvest, are just as nutritious as the fresh
blueberries. Just be sure to check the labels closely, and
make sure that there is no added sugar.
TIPS FOR BUYING BLUEBERRIES

. To set on cost, buy fresh blueberries when the

blueberries are in season and the price is low. You can
freeze the blueberries at a later date.

. Blen blueberries into smoothies, you can add them to

your favorite yogurt, you can use them in cobblers, enjoy
the blueberries fresh, straight out of the bag.

NOTE:

Blueberries will not necessarily solve cognition problems

or make you instantly more smarter. That said, every
little bit and berry helps. Before you make a change to
your diet, talk to your family doctor or your health
provider.
 EATING BLUEBERRIES
FOR BRAIN HEALTH

We all know that eating blueberries are good for our

overall health. That is because these berries contain very
important antioxidants that are vital to our bodies, that
helps to protect us from disease and age related health
risks.

This little super fruit has also gained a reputation for

being the top brain food that can greatly boost cognitive
function and improving memory, even in old age.
I have previously mentiond that these blueberries are a
vitamin rich berry that boost brain health because of
their high content of antioxidants, specially flavonoids.

Daily consumption, of this, “Brain Berry”, has been

found to slow down memory impairments and motor
coordination that are usually associated with the aging
process.

This native North American fruit, whether if it is

consumed frozen, fresh, canned, or as an extract, can
deliver many brain benefits, from preventing or treating
dementia to improving memory.

BLUEBERRIES LOWERS DEMENTIA RISK

Our cognitive function tends to decline as we starting to

age, but it is better preserved when we follow a diet rich
in plant based foods, like blueberries.
In a recent study that was done, scientists has found that
healthy older adults that were between the ages of 65 to
77 that drank 30 milliliters of concentrated blueberry
juice, which is equivalent to 230 grams of berries, had a
greater increase in brain activity, blood flow and even
memory compared to the placebo group that was tested.

Flavonoids, that are abundant in blueberries, are likely

to be an important factor in what are causing these
effects, which can lower dementia risk.

BLUEBERRIES REDUCES EFFECTS OF

ALZHEIMER'S DISEASE

The antioxidants that are found in blueberries can

provide a real benefit in improving memory and
cognitive function in older individuals, and potentially
preventing Alzheimer's disease.
Alzheimer's disease is a form of dementia that affects
parts of the brain that controls human thought, memory,
and language.

In a 2016 study that was done by scientists and

researchers has found that blueberries can effectively
treat only these patients who already show signs of
mental impairment.

Researchers from the University of Cincinnati in the

United States, conducted tests and a brain scan on older
individuals who were beginning to show signs of mild
cognitive impairment, a risk factor for Alzheimer's
disease.

The participants were placed into two groups: one of the

group ate a placebo powder, once a day for 16 weeks,
while the other group consumed a freeze dried blueberry
powder, that was equivalent to a single cup of
blueberries.

The adults who ate the blueberry powder showed an

improvement in memory and improved acess to words
and increased activity in the brain.
BLUEBERRIES PREVENT AGE RELATED
MEMORY LOSS

Berry fruit, like blueberries, can greatly help the brain to

stay healthy by the compounds that are in the berries to
protect brain cells from free radicals.

In a study that was done in 2012 found that berry fruit

change the way neurons in the brain communicate,
therefore, blueberry is good for preventing inflammation
in the brain that can contribute to neuronal damage and
improve both motor control and cognition.

The researchers that has done this stuty wonder if these

benefits are a result of individual compounds that are
shared between berry fruit, or whether the unique
contributions of chemicals that are in each berry fruit
have similar effects.

BLUEBERRIES BOOSTS BRAIN CELLS

Adding some blueberries to your diet can increase the

birth rate of brain cells in the hippocampus, which is the
brain region that is responsible for memory.

According to a study that was done in 2002 by the U.S.

Agriculture Research Service or the (ARS). In this
animal study that was done on aged rats who were fed
blueberry supplements that was equal to one cup of
blueberries in humans for two months. The lab rats
experienced improved memory performance in the
hippocampus, which is one of the few brain areas that
continuously replaces neurons.

BLUEBERRIES BOOST CONCENTRATION &

MEMORY FUNCTIONS

Eating a bowl of blueberries can definitly improve your

concentration and memory about five hours later.
In a study that was done in 2009 by the Reading
University has found that participants who drank a
blueberry smoothie in the morning did much better at
doing their mental tasks in the mid afternoon than those
people who had a different drink.

Those people who didn't have a blueberry smoothie saw

their performance decline by 15 to 20%.

British scientists and researchers believe that the

antioxidants that are in blurberries stimulate the flow of
blood and oxigen to the brain, keeping the mind active.

BLUEBERRIES BOOST MENTAL HEALTH

The blueberries can deliver a dose of happiness to peaple
that suffer from depression.

In a study that was done by researchers in 2016 found

that eating some blueberries can help to reduce the
genetic and biochemical drivers that are behind
depression and suicidal tendencies that is linked to post
traumatic stress disorder or in short (PTSD).

The Scientist and researchers had to investigate what

biological factors might contribute to PTSD and its
effects. They have developed a method that induced
effects analogous to PTSD in rats, such as exhibiting fear
rather than curiosity when presented with an unfamiliar
object. This was followed by observing how eating a rich
diet in blueberries influences those factors.

The scientists ted that some of the PTSD like rats fed
blueberries that was equivalent to two cups per day,
showed a decreased in SKA2 levels, a gene expressed at
abnormally low levels in people who have committed
suicide, in the blood, and the brain's prefrontal cortex
and hippocampus compared to non-PTSD rats.

The findings in this study suggest that blueberries can

have an effect on the expression of this gene. Previous
research also supports that a blueberry enriched diet
can greatly increase levels of serotonin in the brain,
which might help alleviate depression for people with
PTSD. Overall, the blueberries can improve mental
health.

NOTE:

It is very important to talk with your family doctor or

with your health provider before using blueberries as
medicine to prevent or treat brain related helth issues.
 HEART HEALTH

SUPERFOOD FOR YOUR HEART

Blueberries are high in soluble fiber, low in calories and

carbs, blueberries are the healthiest food around that are
packed with antioxidants, this tine fruit can help to keep
your heart pumping and strong.
Are blueberries nature's perfect food for your heart?

For those people who are trying to keep a strong heart

and reduce the risk heart disease and stroke, these fruit
very might be.

Let us look at numbers, just one cup of blueberries a day

can provide loads of nutrients;

. 24% of your daily intake of vitamin C,

. 36% of vidimin K,

. 25% of manganese

. 14% of dietary fiber

which helps the blood clotting and promote bone and

muscle strength.

These little berries are full of vitamins and minerals.

Dr. Evelina Grayver, M.D. Who is a cardiologist at the

North Shore University Hospitol at Northwell Health in
New York City, tells us that, “It is very important to
understand how they help manage cholesterol,
potentially helps manage, blood sugar, how they reduce
blood pressure, and how overall they decrease
inflammatory response in the vessels and thus decrease
the risk of heart disease and stroke.”

MANAGING CHOLESTEROL

The blueberries are high in soluble fibers, that helps your

gut to remove bile and manage cholesterol levels, a
known risk factor of cardiovascular health. Soluble fiber
does this by binding to the cholesterol, minerals, salt, and
other bile components and removing it through the
body's waiste.
Julia Zumpano, R.D. Tell us that, “Soluble fiber is a
natural cleaning system, which helps to keep your
cholesterol levels down.”

A review that was published in 2019 in Nutrients, found

that blueberries had more grams per cup of fiber than:

. apples,

. strawberries,

. peaches,

. and plums.

The same study found that most Americans do not

consume the necessary amounts of fiber per day, 38
grams per day for men under 50 and 25 grams for
women under 50, so adding some blueberries to your diet
would be an easy wat to up your fiber and keep your
cholesterol in check.

KEEP BLOOD SUGAR UNDER CONTROL

Blueberries can help to regulate your blood sugar levels,

fruit is often reffered to as nature's candy, but
blueberries have a lower effect on blood sugar levels
compared with other fruits.
Dr. Grayver tells us that “Right now, we are in the midst
of a hot summer, and that we all would like to have a
noce cool watermellon or other melons, which are great.
However, there is so much sugar.” He also says that,
“blueberries are actually low in sugar, no matter how
sweet they might taste.”

This means that blueberries are less likely to cause blood

sugar levels to spike, a key benefit for those people with
diabetes who also fave a heart condition.

There was a controlled study that was done on 2020

which was published in Current Developments In
Nutrition, has found that eating 22 grams of freezed dried
blueberries every day, which was equivalent to about
one cup of fresh blueberry, benefited cardiometabolic
health in men that had type 2 diabetes. But more
research has to be done to account for all people.

Julia Zumpano says that, “While diabetes is often not the

first thing to come to mind when dealing with heart
problems, it doesn't mean the two are not connected.”

Julia also says that, “Elevated blood sugar can lead to an

unhealthy heart, inflammation, and elevated risk of
insulin resistance or diebetes, which can double the risk
of heart disease and stroke.

REDUCE STRESS

An unhealthy diet and stress cause wear and tear on the

human body, typically through oxidative stress, which is
an imbalance of unstable molecules and antioxidants that
are in the body that can lead to cell and some tissue
damage.

Julia also states that, “The more we ingest antioxidant

rich foods, we are creating barriers around some of the
stressors that we not be able to control, such as
environmental toxins, to help protect the cells from being
damaged.”

Some studies she says that antioxidants like anthocyanin,

which blueberries are loaded with, play a role in
reducing oxidative stress in cell damage, although much
of the studies have been done on animals and not on
humans.

Wild blueberries have elevated levels of anthocyanin and

it is recommended because they are available in your
area and that they are affordable.

BLUEBERRIES LOWERS BLOOD PRESSURE

Blueberries are high in nitric oxide, which is a molecule

that relaxes the inner muscles of blood vessels.
This characteristics helps in lowering blood pressure.

There was in 2019 a randomized controlled trial that was

published in the, American Journal Of Clinical Nutrition,
which looked at 115 people with metabolic syndrome and
tested how eating blueberries affected symptoms. These
participants were split between a placebo group, those
people who ate half a cup of blueberries, and those who
ate a full cup per day for a period of six months.

While the insulin resistance remained unchanged,

sustained improvements in vascular function, cholesterol
concentrations, and underlying nitric oxide activity,
which help to increase blood flow by relaxing the blood
vessels, following one cup of blueberries per day were
observed, predicting a 12% to 15% reduction in
cardiovascular diseases.

This was the first particular study, but we have seen

blood pressure and inflammation being reduced with just
general healthy eating and high antioxidant foods,” says
Zumpano.

ADDING SOME BLUEBERRIES TO YOUR DIET

The great news here is that there are tons of ways that
you can eat blueberries.
Julia Zumpana suggests that adding them to your
oatmeal, yogurt, or a smoothie for something quick.

Blueberries can also be added to salads, cottage cheese,

or any baked goods, such as muffins for something more
savory.

Dr. Grayver and also Julia Zumpano they both agree

that cooking blueberries will cause them to lose some of
their nutitional value, and eating them raw is the best
way to go, but that still leaves plenty of other options.

And when they are out of season, you can always choose
frozen, which are just as good and contain most of the
nutrients of fresh berries.

Dr. Grayver says she adds blueberries to at least one

meal a day, typically at breakfast, because of their great
nutritional value.

“I actually like to put them on pretty much on

everything”, Says Grayver, “If you have one cup per day,
you will actually get enough of the benefits.”
 EATING BLUEBERRIES
EVERY DAY IMPROVES
HEART HEALTH

Eating Blueberries:

Eating a cup of fresh blueberries per day reduces the risk

factors for cardiovascular disease a new research by the
University of East Anglia reports.

In the new findings that was published in the American

Journal Of Nutition shown that eating blueberries daily
has reduced the risk of cardiovascular disease by up to
15%.

The research team from the UEA, have stated that

blueberries and other berries should be included in
dietary strategies to reduce the risk of cardiovascular
disease and stroke, particularly among at risk groups.

The science team set out to see whether eating

blueberries had any effect on Metabolic Syndrome,
which is a condition, affecting 1/3 of westernised adults,
which comprises at least three of the following risk
factors: high blood pressure, high blood sugar, excess
body fat around the waist, low levels of Good
Cholesterol, and high levels of triglycerides.

The lead researcher, said: “Having Metabolic syndrome

significantly increases the risk of heart disease, diabetes
and stroke and often statins and other medications are
prescribed to help control this risk.”

Prof. Aedin Cassidy also stated that: “It is widely

recognised that lifestyle changes, including making
simple changes to food choices, can also help.”

Previous Studies:
Previous studies have indicated that adults who are
regularly eat blueberries have a reduced risk of
developing conditions that include type 2 diabetes and
cardiovascular disease.

This may be bacause blueberries have a high content of

naturally occuring compounds that are called
anthocyanins, which are the flavonoids that are
responsible for the red andblue colour that is in fruits.

Prof. Cassidy and his team wanted to find out whether

eating blueberries could help people who have already
been identified as being at risk of developing these kinds
of conditions.

His team investigated the effects of eating blueberries per

day in 138 overweight and obese adults, aged between 50
and 75, with Metabolic Syndrome. The 6 month study
was the longest study of its kind.

The team looked at the benefits of eating 150 gram

portion that equals 1 cup compared with 75 gram
portion that equaled half a cup.

The group that consumed the blueberries in freeze dried

form and a placebo group was given a purple coloured
alternative that was made of artificial colours and
flavourings.

Dr. Peter Curtis who is the Co-leader of the study, said:

“We found that eating 1 cup of blueberries daily resulted
in sustained improvements in vascular functions and
arterial stiffness, making enough difference to reduce the
risk of cardiovascular disease between 12% and 15%.

His simple and attainable message is to consume 1 cup of

blueberries daily to improve cardiovascular health.
 KIDNEY HEALTH

BLUEBERRIES AND KIDNEY DISEASE

A half a cup of serving of blueberries has less than 150

milligrams potassium making them a low potassium fruit
choice.
The blueberries are also low in sodium and also low in
phosphorus making them suitable for a kidney friendly
diet.

The blueberries are safe to eat for all of the following

kidney conditions and treatments:

. CKD / Transplant

. Hemodialysis (3 times / week)

. Daily Home and Nocturnal Hemodialysis / Peritoneal

Dialysis

. Kidney Stones

BLUEBERRY ENERGY BALLS

Makes: 10 energy balls

INGREDIENTS:

½ cup frozen blueberries, thawed

6 dates, pitted
1/2 cup gluten free oats
¼ cup almond butter
¼ cup chia seeds
1 tsp acia powder

METHOD:

Place all the ingredients in a food processor and pulse

until ingredients are combined and sticky.

Using your hands, roll the mixture into balls, about

about 1 to 2 tablespoons each. If it gets too sticky, dip
your fingers in lukewarm water.

Place on a plate or in a container, cover and refrigerate

for at least 60 minutes. Serve and enjoy!

Nutrients Per Serving:

Calleries – 110
Total Fat – 5 g
Cholesterol – 0 mg
Sodium – 15 mg
Dietary Fiber – 3 g
Potassium – 131 mg
Sugar – 4 g
Calcium – 56 mg
BLUEBERRIES IN THE KIDNEY DIET

The summer is the perfect time of the year to enjoy

delicious, fresh , seasonal produce. Naturally low
potassium, phosphorus and sodium content, blueberries
are a great match for a kidney friendly diet.

HOW TO AVOID KIDNEY STONES

Here are different ways that you can avoid and help
prevent kidney stones.
Drink Plenty Of Water: Drinking extra water dilutes the
substances in urin that leads to kidney stones. Try to
drink enough fluids to pass 2 liters of urin per day, which
is roughly a standard 8 ounce cup. It may also help to
include some citrus beverages, like lemonade and orange
juice. The citrate in these beverages helps to block stone
formation.

Eat Calcium Rich Foods: Dietary calcium binds to

oxalate in the intestines and thereby decreases the
amount of oxalate that gets absorbed into the
bloodstream and then excreted by the kidney. This
lowers the concentration of oxalate in the urin, so that
there is less chance it can bind to urinary calcium.
Reduce Soldium Intake: A high sodium diet can trigger
kidney stones because it increases tha amount of calcium
in your urin. So, a low sodium diet is recommended for
the stone prone. Current guidelines suggest limiting total
daily sodium intake to 2,300 mg. If sodium has
contributed to kidney stones in the past, try to reduce
your daily intake to 1,500 mg. This will also be good for
your heart and will reduce blood pressure.

Avoid Stone Forming Foods:

. Beets

. Chocolates

. Spinach

. Rhubarb

. Tea

. Nuts

and most nuts are rich in oxalate, that can contribute to

kidney stones. If you suffer from stones, your medical
doctor may advise you to avoid these foods or to consume
them in smaller amounts.
Diet And Kidney Disease:

Diabetes and high blood pressure are the most common

risk factors for developing kidney disease. Obesity, your
gender, smoking, genetica, and your age they all add to
the risk. Even if you are free from kidney disease at the
moment.

Dietary restrictions vary depending on the level of the

kidney damage. For example, people that are in the early
stages of kidney disease have different restrictions than
those with kidney failure, which is also known as “end
stage renal disease.”

If you have kidney disease, your family doctor will

determine the best diet for your needs.

For most people with advanced kisney disease, it is

important to follow a kidney friendly diet that helps to
decrease the amount of waste in the blood.

This diet is often called or is referred to as a, “renal

diet”.

It helps boost: kidney functions while preventing further

damage.
While dietary restrictions vary, it is commonly
recommended that all people with kidney disease restrict
the following nutrients:

. Sodium. Sodium is found in many foods and a major

component of table salt. Damaged kidneys can not filter
out excess sodium, causing its blood levels to rise. It is
often recommended to limit sodium to less than 2,000 mg
per day.

Other Things To Note:

Kidney stones, prostate disease, pinworm infestation,

vasculitis, polysystic kidney disease, and hemolytic
uremic syndrome are also the causative factors of kidney
disease. Long distance runners who ignore fluid
consumption may develop acute renal failure that
damages the kidneys.
 WHAT DOES A
KIDNEY DO?

Your Kidneys major function is to get rid of waste and

extra fluids that are in your body through your urin.

They also balance the bodys minerals and fluids to make

a hormone that regulates your blood pressure.

A kidney friendly diet will help to protect your kidneys

from further damage. You must limit some food and
fluids, so other fluids and minerals such as electrolytes do
not build up in your body. Also you must ensure that you
are getting the right intake of :

. protein

. calories

. vitamins

. minerals

in your daily diet.

If you have early stage kidney disease, there are few food
itemd that you must limit.

But as your disease worsens, you must be more careful

about your daily food intake.
 WHAT HELPS TO DISSOLVE
KIDNEY STONES?

Foods such as:

. apple cider

Vinegar apple cider contains acetic acid. Acetic acid

helps to dissolve kidney stones. In addition to flushing
out the kidneys, apple cider vinegar helps to ease the
pain that is caused by the stones. There are many other
health benefits of apple cider.
Steps To Control Oxalate For Kidney Stones:

. Eat fewer high oxalate foods.

. Increase the amount of calcium in your diet.

. Limit the vitamin C content in your diet.

. Drink the right amount of fluids every day.

. Eat the right amounts of protein every day.

. Reduce the amount of sodium in the diet.

By taking some of these steps you can reduce the

problems and the kidneys will function better.
 ANTHOCYANINS
IN BLUEBERRIES

Blueberries provide moderate amounts of sugar

compared to other fruits.

One cup holds 15 grams of sugar, which is equivalent to a

small apple or a large orange.
However, the bioactive compounds that are in
blueberries appear to outweigh any negative impact of
the sugar when it comes to blood sugar control.

Many studies that were done suggests that anthocyanins

that are in blueberries have beneficial effects on insulin
sensittivity and glucose metabolism. These anti-diabetes
effects occur with both blueberry juive and extracts.

Improved insulin sensitivity should lower the risk of

metabolic syndrome and type 2 diabetes, which are
currently two of the worlds beggest health problems.

Summary:

Several studies demonstrated that blueberries do have

anti-diabetes effects, improving insulin sensitivity and
lowering the blood sugar levels.
 BEST WAYS TO
DRINK BLUEBERRIES

To boost your blueberry juice with necessary

superpowers you can add the following listed here below:
. Add a scoop of Organifi Red Juice. Organifi Red Juice
is powdered by superfoods, including a long list of
berries, reishi, Cordyceps, Rhodiola and Siberian
ginseng.

It can help to boost metabolism, energy levels and protect

your skin.

You can also drink Red by mixing it with a glass of water

for a quick boost of energy on the go
 SOME BLUEBERRY
RECIPES

BLUEBERRY CHEESE SPREAD

2 (8 ounce) package of cream cheese, softened

2 tablespoon of Cointreau or Triple Sec
1 tablespoon of lemon juice
1/3 teaspoon of seasoned salt
1 tablespoon of honey
1 cup of crushed pineapple, drained
1/3 cup of dried blueberries
1 cup of chopped red bell peppers

Method:

Beat the cream cheese in a mixing bowl. Add all your

ingredients except the chopped red peppers, then mix well.

Place the cheese mixture on the center of a piece of

plastic wrap. Bring corners up to meet and seal around
cheese, molding mixture into a ball. Refrigerate
overnight.

Remove from refrigerator and form once again into a

ball. Mixture will be stiff and easy to form. Roll cheese
ball in finely chopped red peppers to cover.

Garnish with fresh herbs and blueberries, serve

with crackers. Makes: one 16 ounce ball.

BUTTERMILK BLUEBERRY MUFFINS

1 ½ cups of all purpose flour

2 1 cup of sugar
1 cup of buttermilk
¼ pounds of butter or margarine
2 ½ teaspoons of baking powder
¼ teaspoons of salt
2 eggs, beaten
1 ½ cups of fresh or frozen blueberries, rinsed

Sift all your ingredients together into a large mixing bowl.

Mix well and add your buttermilk, eggs, and butter which
have been melted and browned slightly. Mix well.

Fold in your blueberries. Fill a well-greased muffin tins

half full and bake in an oven at 400 F for about 20 minutes.

Makes: 24 small muffins

A BLUEBERRY SAUSAGE BREAKFAST

¾ pounds of sausage or pork

2 cups of flour
1 teaspoon of baking powder
½ teaspoon of baking soda
½ cup of butter
½ cup of sugar
¼ cup of brown
sugar 2 eggs
8 ounce sour
cream 1 cup of
blueberries
½ cup of pecans, chopped (optional)

Method:

Day before: Cook your sausage and drain well. Stir

together your flour, baking powder and baking soda. In
a large mixing bowl, beat butter until fluffy. Add in your
sugar and beat until it is well blended. Add in your eggs,
one at a time, beat well after each. Alternate adding
flour mixture and sour cream and creamed ingredients;
mix well. Fold in sausage and blueberries. Pour batter
into an ungreased 13x9x2” baking pan. Sprinkle pecans
on top. Refrigerate overnight. Preheat to 350 F. Bake for
35 to 40 minutes, until it is well done. Cool on wire
rack.
SWEETENED CRUNCHY GRANOLA
WITH DRIED BLUEBERRIES

Ingredients:

¼ cups of butter or margarine, melted

4 teaspoons of natural honey
2 tablespoons of brown sugar
3 cups of oats (regular or instant)
¼ cup of raw sunflower seeds
1 teaspoons of ground cinnamon
1/3 cup of wheat germ
1/3 cup of sliced almonds
1 teaspoon of almond extract
½ teaspoon of vanilla extract
¾ cup of dried blueberries (4

ounces) Method:

Preheat oven to 350 degrees F.

In a 9x13” making pan, stir together margarine, honey and

brown sugar. Mix oats, cereal, sunflower seeds and
cinnamon. Stir every 5 minutes, bake in a preheated oven for
15 minutes. Stir in the wheat germ, almonds, almond extract
and your vanilla. Bake 10 minutes or until it is golden
brown.
Remove from oven and immediately stir in your dried
blueberries. Allow mix to cool before storing.

Makes 5 1/3 cups of granola.

BLUEBERRY SPICE SWIRL BREAD

Ingredients:

5 cups of all purpose flour

1 cup of rolled oats
¼ cup of non-fat dry milk
2 packages of active dry yeast
2 teaspoons of salt
1 ½ cups of water
½ cup of light molasses
2 tablespoons of oil
1 large egg
2 tablespoons of melted margarine
3 tablespoons of sugar
1 ½ tablespoons of cinnamon
1 ½ cup of dried blueberries

(8 ounces) Method:

In a large mixing bowl stir together 1 cup of flour, oats,

dry milk, yeast and salt; than set aside.

Hear your water, molasses and oil until warm, 130 degrees
F. Pour warm liquid over flour-yeast mixture in large bowl.
Add your egg and beat with an electric mixer on low speed

for about 3 minutes. By hand, stir in 3 cups of flour. When

the dough can be handled, remove from bowl and knead
with hands for 7 minutes, incorporating the remaining cups
of flour if needed, until the dough is firm yet smooth. Place
in a greased bowl, cover with greased waxed paper and let
the rest in a warm, humid place free from drafts until
doubled in size, about 1 hour.

Thoroughly grease two 8x1/2x4 ½ inch loaf pans; set aside.

Punch the dough and divided it in half. Roll each half into a
rectangle, 8x16 inches. Brush each half with melted butter.
Combine sugar and cinnamon and sprinkle over both
halves. Sprinkle the dried blueberries evenly over the
cinnamon mixture. Starting at the short end, roll each half
tightly. With the seam sides down, place in prepared pans.
Cover with greased waxed paper and let rest in a warm,
humid place until doubled in size, about 1 hour.

Bake in preheated oven at 350 F. for about 40 minutes or

until the bread is golden brown and sounds hollow when
tapped. Remove the bread from pans and allow them to
cool on a wire rack.

Makes: 2 Loaves
BLUEBERRY GLAZED BREAKFAST ROLLS

1 (10 oz.) can refrigerated pizza crust dough

Vegetable cooking spray
Flour

Blueberry filling:

¾ cups of blueberries, finely chopped

2 tablespoons of orange juice
2 tablespoons of sugar
2 teaspoons of corn starch
1 teaspoon of grated orange

peels Glaze:

½ cups of powdered sugar

1 tablespoon of milk
½ teaspoon of grated orange peel

Method:

Preheat the oven to 375 degrees F. Coat 12 muffin cups

with vegetable cooking spray. In a small saucepan,
combine your blueberries filling ingredients, stirring to
dissolve cornstarch. Cook over medium heat, stir constantly
until thick and bubbly (about 3 minutes). Set aside to cool
for about 10 minutes. Unroll pizza dough onto a lightly
floured surface; pat into a 12x9 inch rectangle. Spread the
blueberry filling over dough, leaving a ½ inch border along
the sides. Beginning with a long side, roll up jelly-roll
fashion; pinch seam to seal (do not seal the ends of roll).
Cut into 12 (1 inch) slices. Place slices, cut side up, in
coated muffin cups.

Bake 15 minutes or until lightly browned. Remove rolls

from pan; cool on a wire rack for at least 15 minutes before
adding your glaze.

For glaze; Combine powdered sugar, milk and grated

orange peel, stirring until smooth. Drizzle icing over the
rolls.

Makes: 12 rolls
FRENCH TOAST WITH BLUEBERRIES

Ingredients:

1 loaf of white bread with no crust

¾ loaf of French bread
6 cups of fresh or frozen blueberries, rinsed 8 oz. of
cream cheese
½ cup of sour cream
½ cup of sugar
1 teaspoon of vanilla
7 lg. Eggs
1 ½ cups of milk
1 ½ cups of half and half milk
½ teaspoon of nutmeg
½ teaspoon cinnamon
½ cup of powdered sugar

Method:

Cut white bread into cubes and place into a 9x13 inch pan.
Distribute blueberries evenly over the bread cubes.

Microwave cream cheese in a bowl for 2 minutes. Stir

carefully and add ½ cup of sugar, ½ cup of sour cream,
and 1 teaspoon of vanilla. Spread over blueberries.
Cut French bread into approximately 1 inch slices and place
on top of cream cheese mixture.

Beat eggs, milk, half and half, cinnamon, and nutmeg

together. Pour over the bread. Cover with aluminum foil and
refrigerate overnight.

In the morning, preheat oven to 350 degrees F. Bake for 45

minutes, covered. Then uncover and bake for an additional
15 minutes. Once out of the oven, allow pan to set for 10
minutes before cutting. Sift powdered sugar over the top just
before serving.
BLUEBERRY CARROT MUFFINS

Ingredients:

1 Cup of all purpose flour

2 1 cup regular oats
1/3 cups of brown sugar
3 teaspoons of baking powder
1 teaspoon of baking soda
1 teaspoon of ground
cinnamon 1 cup of milk
1/3 cup of molasses
3 tablespoons of vegetable oil
1 lg. Egg
1 cup of fresh blueberries
1 cup of grated carrots (approx. 2 medium carrots)
 ½ cup of raisins
1/3 cup of chopped

walnuts(optional)

Method:

Preheat your oven to 400 degrees F. Prepare muffin tin by

lining with paper muffin liners.

In a large bowl combine your flour, oats, brown sugar,

baking powder, baking soda and cinnamon.

In a medium mixing bowl place your combine milk,

molasses, oil and egg. Mix it well in the center of the dry
ingredients and add the milk mixture all at once. Stir just
until the dry ingredients are moistened. Sprinkle blueberries,
carrots, walnuts and raisins over the muffin batter. Gently
fold in the ingredients until it is evenly mixed. Spoon
mixture into prepared muffin tins.

Bake in oven for 18 to 20 minutes until lightly browned and

toothpick inserted in the center comes out clean.

Makes: 18 Muffins
Yields: 18
 RASPBERRY-BLUEBERRY SWIRL SOUP

Ingredients:

1 ¼ cups of fresh blueberries

1 (10 oz.) package unsweetened, frozen raspberries, thawed
½ cup of buttermilk
½ cup of plain non-fat yogurt
½ cup of vanilla flavored non-fat

yogurt Method:

Place 1 cup of blueberries into a blender or food processor

and process until very smooth. Pour through a strainer to
remove skins. To strained
blueberries add the buttermilk and plain yogurt, stirring to
mix well. Refrigerate until thoroughly chilled.

To serve the soup, divide the blueberry mixture among two

bowls. Divide the raspberry mixture in half and carefully
add to one side of the blueberry mixture in each bowl. With
the tip of a knife, swirl the blueberry and raspberry together.
Garnish the soup with the remaining ¼ cup of blueberries.

Makes: 2 servings

Yields: 2
TORTELLINI & BBLUEBERRY FRUIT SALAD

Dressing:

½ cup of low fat poppy seed

dressing Salad:

1 (9 oz.) package of Three Cheese

Tortellini Pasta
1 cup of fresh blueberries
1 cup of sliced fresh strawberries
1 (11 oz.) can of Mandarin Orange segments, drained
¾ cups of green grapes
¼ cups of sliced

almonds Method:

Cook pasta according to direction on package; drain. In a

large bowl, ass your pasta and salad ingredients. Pour
dressing over salad and toss lightly; refrigerate until ready to
serve.

Makes: 6 (1 cup) servings

Note:

Three Cheese Tortellini pasta is found in the refrigerated

section of your supper market or grocery store. Various
other fruits such as peaches, bananas, apples and oranges
may be used also.
BETTYANN’S BLUEBERRIES CHICKEN SALAD

Dressing:

1 cup of fat free red wine vinegar

dressing Ingredients:

3 cups of spiral pasta

2 cups (or about 1 lb.) cooked
chicken, cubed 1 cup of sliced celery
1 cup of fresh blueberries
1 cup of pea pods, trimmed, cut in half
½ cup of finely chopped red pepper
¼ cup of chopped parsley
¼ cup of chopped onion
¼ cup of white vinegar
3 tablespoons of chopped fresh basil
Pepper and salt to taste
½ cup of freshly grated Parmesan

cheese Method:

Cook the pasta according to directions on the package. About

1 minute before it is cooked, add the pea pods. Drain and
rinse with cold water. In a large bowl, add your pasta and pea
pods along with the remaining salad ingredients,
except your Parmesan cheese. Toss with ½ cup of vinegar
dressing. Cover; refrigerate several hours or overnight to
blend flavors.
Before serving, toss with remaining dressing and Parmesan
cheese.

Makes: 12 servings
Yields: 1 cup
CHICKEN AND DRIED BLUEBERRY SALAD

Ingredients:

4 cups of cooked chicken, 1 inch diced

1 cup of dried blueberries
½ cup of slivered almonds, toasted
½ cup of mayonnaise
¼ cup of dairy sour
cream 1 tablespoon of
lemon juice
¼ cup of chutney
½ teaspoon of salt
1/8 teaspoon of black
pepper Lettuce leaves

Method:

Combine chicken, dried blueberries and almonds.

Combine your mayonnaise, sour cream, lemon juice,
chutney, salt and pepper; add to chicken mixture and
toss well. Cover and chill. Serve on lettuce leaves.

Makes: 6 servings
BLUEBERRY CLUSTER WITH WHITE CHOCOLATE

Ingredients:

1 pound of white chocolate (semi sweet), melting type

1 cup of dried blueberries
¾ cups of unsweetened coconuts
½ cup of chopped nuts

Method:

Melt the chocolate in a pan over hot water (double boiler

method). Do not let the water come to a boil. When the
chocolate is completely melted, remove from heat. Stir in the
remaining ingredients immediately. Place the teaspoonful, or
desired size, onto waxed paper. Let cool completely before
removing.

Makes: 24 (2 inch) clusters

FRESH BLUEBERRY & STRAWBERRY PIE

Ingredients:

1 box of unflavored getatin

¼ cup of cold water
2 tablespoon of lemon juice
1 cup of fresh blueberries, finely chopped
1 cup of sliced fresh strawberries, hulled and finely chopped
¾ cup of confectioners sugar
1 (8 oz.) container of lite whipped topping
1 (9 inch) prepared graham cracker

crumb crust Method:

In a small saucepan, sprinkle gelatin over cold water; let

stand for 1 minute. Stir over low heat until getatin is
completely dissolved (about 1 minute). Stir in the lemon
juice; set aside to coo. In a large mixing bowl, add
blueberries, strawberries and confectioners sugar; toss to
coat. Stir in dissolved gelatin.
Fold in whipped topping; spoon pie mixture into crust.
Refrigerate 3 to 4 hours or until firm. Garnish suggestions;
whipped topping, additional fresh fruit or serve with
blueberry sauce.

Makes: 8 servings
BLUEBERRY SAUCE
Ingredients:

2 cups of fresh or frozen blueberries, thawed

¼ cup of orange juice
¼ cup of water
¼ cup of sugar
1 tablespoon of cornstarch

Method:

Combine all the ingredients in a medium saucepan. Cook and

stir constantly over medium heat 4 to 5 minutes or until the
solution is thickened

Makes: about 2 cups

FROZEN BLUEBERRY PARFAIT

Ingredients:

1 teaspoon of vanilla
1 can (16 oz.) of chunky fruits in light syrup, drain and reserve
3 tablespoons of juice
½ cup of miniature marshmallows
2 cups of vanilla yogurt
1 cup of fresh or frozen blueberries
1 large banana, thinly sliced

Method:

In a small mixing bowl, mix reserved fruit juice and vanilla.

Stir in the marshmallows, blend to coat each piece. Set aside.
In a medium mixing bowl, add your drained fruit, yogurt,
blueberries and banana. Fold in your marshmallow mixture.
Prepare for freezing by following one of the ideas listed or
use your own creative method. Place mixture in a 9x5x3 inch
loaf pan; freeze. Allow to stand in refrigerator for a full 1
hour before cutting into slices to serve.

Divide mixture into dessert glasses and freeze until it is firm.

Allow to stand in the refrigerator for 20 minutes before
serving. Divide mixture into 6 ounce paper cups, placing a
wooden craft stick in the center of each cup.
Freeze until firm. Peel off the paper before serving.

Makes: 8 servings
Yields: 16 freezer pops
BLUEBERRIES AND CREAM PIE

Ingredients:

¼ cups of sugar
3 tablespoons of cornstarch
1/8 teaspoon of salt
Grated peel of 1 lime
1 tablespoon of fresh lime juice
4 cups of fresh blueberries, rinsed and well drained
1 pint heavy cream
1 teaspoon of vanilla
3 tablespoons of sugar
1 baked 9 inch pie crust, cooled (either homemade or store

bought)

Method:

To prepare the blueberry pie filling, in a large saucepan

combine ¼ cups of sugar, cornstarch, salt, lime peel and
juice and 1 ½ blueberries. Cook your mixture over medium
heat, stirring constantly until thickened and the blueberries
are softened, about 4 minutes. Remove from heat and stir in
your remaining blueberries. Let mixture cool to room
temperature. Chill 15 minutes.

Whip cream with vanilla and remaining 3 tablespoons of

sugar until stiff peaks form. Spread about ¾ whipped
cream in bottom of pie with spatula. Top with blueberry
mixture. Garnish top of pie with whipped cream, or serve
remaining whipped cream in bowl with pie. Chill pie at least
½ hour.

Makes: 6 to 8 servings
BLUEBERRY CREAM CHEESE PIE

Ingredients:

1 pie crust to cover a 13 inch

pie pan
2 1 package of (8 oz.) cream cheese
3 large eggs
½ cup of sugar
1 teaspoon of vanilla
1/3 cup of chopped

walnuts Topping:

4 cups of fresh or frozen

blueberries 1 cup of sugar
3 tablespoons of cornstarch
¼ teaspoon of cinnamon
¼ teaspoon of salt
¼ cup of water
1 tablespoon of

butter Method:

Bake pie crust in the oven at 350 degrees F. for 15 minutes.

Blend cheese, eggs, sugar, vanilla and walnuts, pour over
pie crust; return to oven for another 10 minutes. Cool. For
topping, mix 2 cups of blueberries with ¼ cup of sugar; set
aside. In a saucepan, mix remaining sugar, cornstarch,
cinnamon, salt and water. Add remaining blueberries, then
butter. Bring to a boil and simmer until it has thickened.
Add sugared blueberries. Cool. Pour into pie shell.

Makes: one 13-inch pie

BLUEBERRY BARS

Ingredients:

For blueberry filling:

1 cup of blueberries, chopped

¼ cup of orange juice
2 tablespoons of sugar
2 teaspoons of

cornstarch For

cheesecake filling:

1 (8 oz.) package of cream cheese, softened

2 large eggs
½ cup of sugar
2 tablespoons of fresh lemon juice
1 teaspoon of grated lemon peel

For crumb mixture:

1¼ cups of all purpose flour

¾ cup of rolled oats
¾ cup of firmly packed brown sugar
½ cup of chopped nuts
½ cup of margarine,

chilled Method:

Preheat oven to 350 degrees F. Lightly grease the bottom of

a 9x13 inch pan. In a small saucepan, combine blueberries
filling ingredients; stir until cornstarch is dissolved. Cook
over medium heat, stir constantly until thick and bubbly
(about 5 minutes). Set aside to cool slightly.

In the meanwhile, in a large mixing bowl, combine all

crumb mixture ingredients except margarine; mix well.
Using a pastry blender fork, cut in margarine until mixture
resembles course crumbs. Reserve 1 cup of the crumbs
mixture for topping. Press the remaining crumb mixture
firmly in bottom of greased pan. Bake for 10 minutes.

While the crust is baking, in another medium bowl mix

together cream cheese filling with an electric mixer set on
medium speed until well blended;
pour into baked crust. Spoon blueberry filling over cream
cheese filling, swirl with knife to blend. Sprinkle reserved
crumb mixture over filling. Bake 20 to 25 minutes or until
lightly browned. Cool completely. Once cooled then cut
into bars.

Makes: 36 bars
 BLUEBERRY CRISS CROSS PIE

Ingredients:

2 cups of flour
1 teaspoon sugar
½ teaspoon of salt
2/3 cup shortening
1 teaspoon of vanilla
4 tablespoons of cold

water Filling:

4 cups of blueberries, fresh or frozen

4 teaspoons of lemon juice
2/3 cup of sugar
¼ cup of cornstarch
½ teaspoon of cinnamon
1 teaspoon of grated
lemon rind 2
tablespoons of butter

Method:

Combine all your dry ingredients. Cut in shortening with

pastry blender or with two knives, until it resembles course
crumbs. In a separate container, combine vanilla with the
cold water, add to dry ingredients, tossing with fork until
dough forms a soft ball. Wrap in plastic wrap and
refrigerate for about 20 minutes, then roll out about 2/3 of
the dough on a lightly floured surface. Gently line a 9 inch
plate, allowing about ½ inch to overhang. Roll remaining
dough to about a 10 inch circle. Cut into ½ inch strips with
aknife or with a pastry wheel.

In the meanwhile, place the blueberries in a bowl and

sprinkle with lemon juice. In a separate mixing bowl, mix
sugar, corn starch, cinnamon and lemon peel. Add this to
the blueberries and combine well. Transfer to pastry shell.
Dot with butter. Weave the strips of prepared pastry over
top until covered. Moisten rim with water. Press ends of
strips to rim. Fold the overhanging pastry over and flute the
edges. Brush with milk or egg white.

Place in 400 degrees F. oven for about 10 minutes.

Reduce the heat to 350 degrees F. and bake for 30 to 40
minutes longer, or until crust is golden brown. Cool on a
wire rack before cutting.
BLUEBERRY LEATHER SMOOTHIE

Ingredients:

4 cups of fresh blueberries

1 cup of fresh
strawberries
¼ cup of honey
1 tablespoon of almond

extract Method:

Place your blueberries and strawberries in a blender or food

processor and process until smooth. Pour mixture through a
strainer to remove the skins and seeds. Stir in honey and
almond extract. Place mixture in a large skillet (10 inches
is best). While stirring frequently, cook over very low heat
for 1 hour until thickened. Prepare a cookie sheet by lining
with parchment paper (paper is best but foil can be
substituted). Preheat oven to 150 degrees F. Pour thickened
mixture onto parchment paper and spread to form a 8x12
inch rectangle. Bake for 5 ½ to 6 hours until the fruit sheet
is dry enough but not to stick to your fingers but moist
enough to roll. Remove from oven to cool. Once cool,
leather should be stored in an airtight container or rolled in
plastic wrap to keep.

Note: By placing a potholder in the oven door to keep it

ajar will help dry the leather by allowing the moister to
escape.

Makes: 6 (3x4 inch) squares

BLUEBERRY GRAHAM CRACKER PASTRY

Ingredients:

1 cup sugar
½ cup of butter or margarine
2 large eggs
¾ cup of milk
2 cups of fresh or frozen blueberries
1 ½ cups of graham cracker crumbs
1 cup of all purpose flour
1 teaspoon of baking powder
1 teaspoon of baking soda

Method:

Cream the butter and beat in the sugar. Beat in eggs, one at
a time. Stir in milk. Combine blueberries, graham cracker
crumbs, flour, baking powder and baking soda. Add all at
once and beat until batter is smooth. Pour into a well
greased 8 inch spring-form baking pan. Bake in preheated
oven (375 degrees F) for about 50 to 60 minutes or until
the top is richly browned.
Serve warm or cold topped with sweetened whipped cream
or whipped topping.
 FRESH BLUEBERRY COBBLER

Ingredients:

1 quart of fresh or frozen blueberries, rinsed and drained

½ cup of granulated sugar
1 tablespoon of corn starch
½ teaspoon of grated lemon peel
1 teaspoon of lemon juice
¼ teaspoon of cinnamon
1 cup all-purpose flour
1 tablespoon of granulated sugar
1 ½ teaspoons of baking powder
2 teaspoons of grated orange rind
¼ teaspoon of salt
3 tablespoons of shortening
1/3 cup of milk
1 large egg Method:

In a medium saucepan combine your blueberries, ½ cup of

sugar, corn starch, lemon peel, lemon juice and cinnamon.
Cook over medium heat, stir constantly, until mixture just
starts to bubble. Lower the heat and let simmer about 5
minutes or until the mixture has thickened, stirring frequently.
In another mixing bowl thoroughly combine flour, sugar,
baking powder, orange rind and salt. Cut in shortening until
mixture resembles course crumbs.
In an small bowl combine your milk and egg. Beat slightly
to combine. Pour all at once into flour mixture and stir just
until all flour is moistened. Transfer hot blueberry to 2 quart
baking dish. Drop heaping tablespoons of biscuit dough into
fruit.
Bake at 400 degrees F. for 20 to 25 minutes or until biscuits
are browned. Serve with whipped cream or ice cream, if
desired.

Makes: 4 to 6 servings
BLUEBERRY BUCKLE CAKE

Ingredients:

3/3 cup of sugar

¼ cup of vegetable shortening
2 large eggs
½ cup of milk
1 ½ cups of all-purpose flour
2 teaspoons of baking powder
½ teaspoon of salt
½ teaspoon of ground nutmeg
¼ teaspoon of ground cloves
1 1/3 cups of fresh blueberries or 1 (15 oz.) canned
blueberries, drained
½ cup of sugar
1/3 cup of flour
½ teaspoon of cinnamon
¼ cut of butter or margarine

Method:

In a large mixing bowl, mix your sugar, shortening, eggs and

milk until well blended. Stir in flour, baking powder, salt,
nutmeg, and cloves. Fold in blueberries. Spread batter into a
well greased 9x9 inch pan. Combine remaining ingredients
and mix until crumbly.
Sprinkle crumbs over batter. Bake in a preheated oven (375
degrees F.) for 45 to 50 minutes or
until top springs back when lightly touched.
Serve warm, cut into squares.
GRILLED CHICKEN WITH BLUEBERRY SAUCE

Ingredients:

3 tablespoons of olive oil

3 tablespoons of blueberry (or raspberry) vinegar
1 ½ teaspoons of lime juice
2 garlic cloves, minced
4 chicken breast halves, with skin removed
1 cup of blueberries
1 cup of pureed

raspberries Method:

In an non-aluminum dish or sturdy plastic zipper-type

bag, combine oil, vinegar, lime juice and garlic. Add
chicken, turning to coat all sides.
Marinate, in refrigerator for 1 to 2 hours.

Reserving marinade, remove chicken and pat dry with a

paper towel.

Prepare sauce by combining marinade, blueberries and

raspberries puree in a saucepan. Stirring occasionally, place
over medium heat and cook for 5 to 7 minutes until slightly
thickened. Remove from heat and set aside.

To Grill Chicken:
Place over medium heat, cooking for 8 to 12 minutes per
side or until the juices are no longer pink when the
chicken is cut to the bone. Serve the chicken with
blueberry-raspberry sauce.

Note:

The chicken can also be prepared using a broiler,

microwave or pan saute method.

Makes: 4

servings

Nutrition

Information:

Calories 285; Fat 15 g; Protein 28 g; Carbohydrate 11 g.

CORNISH HENS STUFFED WITH BLUEBERRIES

Ingredients:

Salt and pepper to taste

8 Cornish hens, thawed
¼ cup of oil
¼ cup of lemon juice
¼ cup of Angostura bitters
4 cups of fresh blueberries
4 teaspoons of sugar
½ cup of butter or margarine
8 small bay leaves

Method:

Sprinkle the Cornish hens inside with and out with salt and
pepper. Mix oil, lemon juice and Angostura bitters; brush
the Cornish hens with the mixture inside and out. Fill each
bird with ½ of blueberries and ½ teaspoon of sugar. Sew or
skewer opening and place in shallow roasting pan. Spread
soft butter over breasts of birds and place bay leaves on
butter. Roast in a preheated oven at (350 degrees F.) for 1
hour or until leg is easily moved.

Makes: 8 servings
BRAN-BLUEBERRY MUFFINS
Ingredients:

3 cups of bran cereal

2 ½ cups of low-fat buttermilk
1 ½ cups of non-fat plain yogurt
3 cups of all-purpose flour
2 ½ tablespoons of baking powder
1 teaspoon of baking soda
½ teaspoon of salt
¾ cup of wheat germ
¾ cup of egg substitute
¾ cup of maple syrup
½ cup of brown sugar
1/3 cup of canola oil
3 cups of blueberries

Method:
In a large mixing bowl combine bran, buttermilk, and
yogurt; let stand for 15 minutes. In another separate bowl
combine flour, baking powder, baking soda and salt. Stir in
the wheat germ, reserve.

In another bowl, blend egg substitute, molasses, syrup,

sugar and oil so that mixture is mixed well. Add to flour-
wheat germ mixture and mix just to moisten. Blueberries.
Scoop ¼ cup of batter into each greased 1/3 cup muffin tins
(36 total) Bake at 375 degrees F. for 20 to 25 minutes or
until firm. Serve warm.

Makes: 36 muffins
AMAZING BLUEBERRY SAUCE

Ingredients:

2 cups of blueberries
½ cup of cold water
¼ cup of sugar
1 teaspoon of fresh lemon juice
2 teaspoons of corn starch

Method:

In a small sauce pan combine 1 cup of blueberries, ¼ cup

of cold water, sugar and lemon juice. Stir and bring to a
boil. Turn down and heat for 10 minutes. Mix the corn
starch into ¼ cup of water until dissolved and blueberry
mixture; stir until it thickens, then add the remaining 1 cup
of blueberries. Cook for 3 minutes on low heat.

Makes: 1 cup
BLUEBERRY LEATHER

Ingredients:

180 g of blueberries, fresh or frozen

180 g of yogurt, vanilla or blueberry
1 tablespoon of honey (only if plain yogurt is used)
½ cup of ice (3 ice cubes)

Method:

Place all ingredients into a blender. Blend well at

high speed. Serve immediately.

Makes: 2 Smoothie
WILD BLUEBERRY ICE TREAT

Ingredients:

2 cups of frozen blueberries

4 tablespoons of fresh lemon juice
½ cup of sugar
½ cup of water

Method:

Process in a food processor or blend until pureed. Serve

immediately or place in the freezer covered. To serve,
thaw (20 to 30 minutes) and stir to desired consistency.
Serve in a small dessert bowls. Garnish with mint leaves
or with thin lemon slices.
GINGERED LEMON BLUEBERRY MUFFIN

Ingredients:

1 ½ lbs. of cake flour

2 tablespoons of baking powder
3 2 teaspoons of baking soda
½ teaspoons of salt
2 cups of buttermilk
1 ½ cups of egg substitute
1 ½ cups of granulated sugar
½ cup of canola oil
1 quart of blueberries
1/3 cup of crystallized ginger, chopped
2 tablespoons of lemon zest
1/3 cup of granulated sugar

Method:

In a bowl combine flour, baking powder, baking soda, and

salt; reserve.

In another bowl mix together buttermilk, egg substitute,

sugar and oil; stir into flour mixture, add blueberries,
ginger and lemon zest. Scoop ¼ cup batter into greased
muffin tins (36 total).
Sprinkle each muffin with sugar.

Bake at 375 degrees F. oven for 18 to 22 minutes or until

firm to touch. Serve warm.

Makes: 36 muffins
CORN-BLUEBERRY MUFFINS

Ingredients:

2 cups of yellow cornmeal

1 pound of cake flour
1 ½ cups of granulated sugar
3 tablespoons of baking powder
1 teaspoon of baking soda
½ teaspoon of salt
3 cups of buttermilk
6 large eggs
1 cup unsalted butter, melted
1 quart of blueberries
1 ½ cups of pecans, chopped

(optional) Method:

In a large mixing bowl combine you cornmeal, flour, sugar,

baking powder, baking soda. In another bowl, beat together
buttermilk, eggs and butter; stir into the flour mixture just to
blend. Fold in the blueberries and (pecans - optional).
Scoop ¼ cup of batter into greased muffin tins (36 total) and
bake in the oven at 375 degrees F. for 18 to 22 minutes or
until golden brown.
Serve warm. Makes 36 muffins
 APPLESPICE BLUEBERRY MUFFINS

Ingredients:

1 ½ lbs. of cake flour

2 tablespoons of bakingpowder
2 teaspoons of baking soda
1 tablespoon of ground ginger
1 teaspoon of ground allspice
1 teaspoon of ground nutmeg
½ teaspoon of ground cloves
½ teaspoon of salt
3 cups of chunky applesauce
2 cups of brown sugar
1 ½ cups of egg substitute
½ cup of canola oil
1 quart of blueberries
2/3 cup of oatmeal
1/3 cup of brown sugar
2 tablespoon of canola oil
1 teaspoon of ground cinnamon

Method:

In a large mixing bowl combine flour, baking powder, baking

soda, spices and salt; reserve. In another bowl combine your
applesauce, sugar, egg substitute and oil; mix well. Stir into
 flour mix just to blend. Fold in the blueberries. Scoop ¼ cup
of batter into each greased muffin tin (36 in all).

In another bowl combine your oatmeal, sugar, oil and

cinnamon. Sprinkle 1 heaping teaspoon, over each muffin
and bake in the oven at 375 degrees F. for 20 to 24 minutes
or until firm to the touch. Serve warm

Makes: 36 muffins
PINEAPPLE-BLUEBERRY PARFAIT

Ingredients:

1 can of pineapple chunks, drained

1 container (8 oz.) lemon-flavored yogurt
1 ½ cups of fresh or thawed frozen blueberries
½ cup of

granola

Method:

In a small mixing bowl, combine the pineapple with half

the yogurt. In small wine glasses or juice glasses,
alternately layer the pineapples, yogurt mixture, blueberries
and granola. Repeat the layering twice. Top each parfait
with a dollop of yogurt.

Makes: 4 servings
BETTYANN’S BLUEBERRY SALSA

Ingredients:

2 cups of blueberries fresh or frozen, thawed

½ medium onion, diced
1 jalapeno pepper, seeded and minced (add
more to taste)
1 medium red bell pepper, diced small
3 tablespoons of chopped parsley or cilantro
¼ cup of lime or lemon juice
1 teaspoon of salt
Pinch of cinnamon

Method:

Combine all your ingredients, folding in the blueberries

last. Refrigerate for 1 hour until its flavor sets. Serve with
corn chips or use as a relish with meat and other poultry
dishes.
APRIL’S BLUEBERRY CRISP

Filling:

5 cups of blueberries
¼ cup of sugar
½ teaspoon of grated lemon rind
1 cup of (2 medium) diced peeled apples

Crisp:

½ cup of light brown sugar

2 teaspoons of cinnamon
1 teaspoon of nutmeg
½ cup of all-purpose flour
½ cup of chopped pecans (optional)
½ cup of rolled oats
3 tablespoons of butter or soft margarine
1/8 teaspoon salt (optional).

Preheat oven to 325

degrees F. Method:

Filling:
In a small mixing bowl, combine the blueberries, sugar,
lemon rind, and mix well and place in a well-buttered
8x8x2 inch baking pan.

Crisp:

In a medium mixing bowl, combine brown sugar,

cinnamon, nutmeg, flour, pecans, salt and rub in the butter
with your fingers until it resembles course crumbs. Spread
over the blueberry filling. Bake in the oven for 45 minutes
or until the crust is brown.
OLD FASHIONED GRUNT WITH BLUEBERRIES
Ingredients:
3 cups of blueberries
½ cup of sugar
1/3 cup of water

Dumpling

1 cup flour
2 teaspoons of baking powder
¼ teaspoon of salt
2 teaspoons of sugar
1 tablespoon of butter or soft margarine or shortening
1/3 to ½ cup of milk
1/8 teaspoon of cinnamon (optional)
Method:

Combine your blueberry with sugar and water in a large

saucepan and bring to boil. Reduce heat and let simmer
until berries are soft and begin to thicken about 5 minutes.
Add flour, baking powder, sugar and salt together.

Cut in butter. Gradually stir in evenly, make a soft dough.

Drop the batter by tablespoons on the top of the simmering
mixture. Immediately cover saucepan and cook over low-
medium heat for 15 to 18 minutes.

Makes: 4 to 6 servings
BLUEBERRY LEMON GLAZED CAKE
Cake:

2½ cups of blueberries
1 ½ cups of all-purpose flour
¾ cup of sugar
1 tablespoon of baking powder
¾ teaspoon of grated lemon peel
1 large egg or 2 whites
½ cup of skim milk
2 tablespoons of applesauce
2 tablespoons of melted
light butter 1 teaspoon of
fresh lemon juice
¼ teaspoon of salt

Glaze:

2 tablespoon of light butter

1 tablespoon of fresh lemon juice
¼ cup of sugar
Cake:

Preheat oven to 350 degrees F. Lightly grease an 8x8x2

inch pan. Rinse the blueberries. If using frozen berries,
partially thaw in microwave for 30 seconds (or more if
necessary). In a small mixing bowl combine flour, sugar,
baking powder, lemon peel. In another bowl, mix egg,
milk, applesauce, melted light butter, and lemon juice until
blended. Add to flour mixture, folding gently to combine.
Do not over mix. Batter gently fold in blueberries. Spread
batter in prepared pan. Bake for 30 to 35 minutes, if frozen
berries are used, add 5 to 10 minutes to cooking time.
When cake test is done. Lemon glaze evenly over the top.
Return glazed cake to the oven and broil for 3 to 5 minutes,
heat until glaze begins to bubble, being careful not to allow
the sugar to burn.

Lemon Glaze:

Melt light butter; stir in ¼ cup sugar, and 1 tablespoon of

lemon juice and stir over low heat until the mixture is
bubbling. Remove from heat and follow directions above.

Makes: 9 servings
BLUEBERRY-CRANBERRY CHUTNEY

Ingredients:

½ cup of raspberry vinegar

½ cup of sugar
1 medium onion, minced
¼ teaspoon of fresh minced ginger
1/8 teaspoon of ground
cinnamon 1 teaspoon of
minced lemon rind Pinch
of cayenne pepper
Pinch of salt
3 cups of blueberries
¼ cup of cranberries (dried)
Method:

Combine the vinegar, sugar, onions, ginger, cinnamon,

lemon, pepper and salt in a large saucepan, bring to a boil
and simmer for 15 minutes.

Add 1 cup of blueberries, and cranberries. Simmer for 20

minutes. Stir frequently.

Suggestions for serving:

Use in place of your favorite relish. It goes perfect with

pork, duck, venison, broiled meats such as chicken or beef,
as an accompaniment to Thanksgiving or Christmas dinner,
or as a topping for a turkey or chicken sandwich, as an
appetizer by topping a small wheel of brie cheese with
chutney on small crackers or bread.

Makes: 1 cup or (800 g.)

DOUG’S BLUEBERRY SOUP

Ingredients:

4½ cups of fresh blueberries

1 cup of Pinot Noir
¼ cup of honey,Vanilla creme fraiche for garnish

Method:

Put all your ingredients in a food processor (except the

vanilla creme fraiche), combine the blueberries, Pinot Noir
and honey; blend the mixture until it becomes smooth, do
not strain. Chill the soup before serving.

Garnish each soup bowl with Vanilla creme fraiche.

Makes: 4 servings
BLUEBERRY VINAIGRETTE

Ingredients:

½ cup of olive oil

¼ cup of red wine or cider vinegar
2 tablespoons of balsamic vinegar
1 garlic clove, minced
2 teaspoons of prepared mustard
½ teaspoon of salt
¼ teaspoon of pepper
½ cup of blueberry fresh or frozen, thawed

Method:

Combine all the ingredients except the blueberries in a jar

and shake until it is thoroughly mixed, or whisk
thoroughly in a bowl. Add blueberries. Store in the
refrigerator.
BLUEBERRY A LA CREME BRULEE

Ingredients:

2 cups of fresh blueberries

2/3 cup of sour
cream
½ cup of vanilla yogurt
1/8 teaspoon of cinnamon (optional)
1/3 cup of brown sugar

Method:

Divide the blueberries between 4 heat-proof ramekins.

Combine sourcream, yogurt and cinnamon and spread over
the blueberries, covering completely. Sprinkle brown sugar
over cream mixture and broil 3 inches from heat source
until bubbles, approximately 3 to 5 minutes. Serve while
topping is still hot.

Makes: 4 servings
BOO BLUEBERRY SORBET

Ingredients:

4 cups of fresh or frozen

blueberries, thawed
1 can (6 oz.) of frozen apple juice concentrate

Method:

In a food processor or a blender, combine blueberries and

apple juice concentrate; blend until liquefied. Pour into a
11x17 inch aking pan. Cover and freeze until firm around
the edges about 2 hours.

With a heavy spoon, break frozen mixture into pieces. In a

food processor or a blender container, place the mixture
and blend until smooth but not completely melted. Spoon
into a 9x5 inch loaf pan; cover and freeze until firm. Serve
within a few days.

Makes: 6 servings
APRIL’S BLUEBERRY-BANANA SMOOTHIE

Ingredients:

1 cup of soya milk

1 cup of unsweetened fresh or frozen blueberries
1 large banana
1 teaspoon dried

flaxseed/linseed Method:

In a blender container, combine soya milk, blueberries,

banana, and flaxseed/linseed. Blend until smooth.

Makes: 1 serving
DOUG’S BLUEBERRY GRANOLA BARS

Ingredients:

½ cup of honey
¼ cup of firmly packed brown sugar
3 tablespoons of vegetable oil
1 ½ teaspoons of ground cinnamon
1 ½ cups of quick-cooking oats
2 cups of fresh

blueberries Method:

Preheat oven to 350 degrees F. Lightly grease a 9x9 inch

square baking pan. In a medium size saucepan, combine

honey, brown sugar, oil, and cinnamon, and bring to a boil.

Continue boiling for 2 minutes; do not stir.

In a large mixing bowl, combine your oats and blueberries.

Stir in the honey mixture until blended.

Spread onto the prepared baking pan, gently pressing the

mixture flat.
Bake lightly brown, about 40 minutes. Cool completely in
the pan on a wire rack. Cut into 3 inch bars.

Makes: 18 bars
GEORGE’S MANDARIN ORANGE BLUEBERRY
MUFFINS

Ingredients:

3 cups of Mandarin orange segments, halved

1 tablespoon of orange or vanilla extract
1 ½ lbs. of cake flour
2 1/3 tablespoons of baking powder
3 1 tablespoon of baking soda
¼ teaspoon of salt
1 ½ cups of brown sugar
¾ cup of granulated sugar
¾ cup of egg substitute
3 cups of plain yogurt
½ cup canola oil
1 cup pecans, chopped (optional)
1 quart fresh blueberries

Method:

In a mixing bowl combine orange segments, and extract;

reserve. In a large mixing bowl combine baking powder,
baking soda, and salt; reserve. In another large bowl
combine your sugar and egg substitute, yogurt and oil.

Stir into dry mixture and mix just to combine. Fold in

mixture, pecans, if desired, and blueberries. Scoop ¼ cup
batter into
each 1/3 cup muffin tins (36 total) and bake in the oven at
375 degrees F. for about 18 to 22 minutes or until firm to
the touch. Serve warm.

Makes: 36 muffins
Yields: 36
SKY BLUE BLUEBERRY MUFFINS

Ingredients:

4 ½ cups of all-purpose flour

3 tablespoons of baking powder
1/3 teaspoon of salt
¾ cup of brown sugar
¾ cup of granulated sugar
2 ¼ cups of buttermilk
1 ½ cups of egg substitute
½ cup of canola oil
1 quart of fresh blueberries
3 tablespoons of granulated sugar
1 ½ teaspoons of ground cinnamon

Method:

In a large mixing bowl combine your flour, baking powder,

and salt; reserve. In a separate mixing bowl whisk your
sugar, buttermilk, egg substitute and oil.

Add to the flour mixture and mix just to combine, also add
in your blueberries. Combine sugar and cinnamon. Scoop
¼ cup of batter into each cup muffin tin (36 total) and
sprinkle each muffin with sugar and cinnamon mixture.
The bake in the oven at 375 degrees F. for 18 to 22 minutes
or until it is firm to touch. Serve warm.

Makes: 36 muffins
CAJUN BLUEBERRY CHICKEN BREAST

Ingredients:

½ teaspoon of Cajun spices

4 halves boneless, skinless chicken breasts
3 garlic cloves, finely chopped
1 medium onion, finely chopped
2 teaspoon of olive oil
1/3 cup of red cooking wine
2 cups of blueberries
1 teaspoon of grated lemon rind
¼ teaspoon of salt (optional)

Method:

Dust chicken breasts with Cajun spices. Saute in olive oil

until brown and almost through, 7 to 10 minutes. (If thick,
cover for 3 to 4 minutes more.) Remove the chicken from
the pan and keep warm. In the same pan, saute garlic and
onions until they are transparent remaining bits of chicken
from the bottom of pan. Add red wine and cook about
until the liquid is evaporated. All blueberries, lemon rinds
and salt. Simmer for 5 minutes. (blueberries are frozen,
until berries are heated through.) Add salt and pepper to
taste. Cook for 5 minutes, off heat, for flavors to blend.
Spoon over chicken breasts and serve.

Makes: 4 servings
BANANA PANCAKE WITH BLUEBERRY SAUCE

Ingredients:

1 cup of
pancake/waffle mix
1 cup of water
1 large banana,

mashed

Method:

In a medium size mixing bowl, blend the pancake mix,

water and banana with an electric hand mixer. Meanwhile,
preheat a nonstick griddle or skillet to 450 degrees F. Pour
the pancake mixture onto the griddle and cook for 1
½ to 2 ½ minutes. Then turn the pancake over and cook
for another minute. Transfer the pancake to a plate and
serve with blueberry sauce.
BLUEBERRY SAUCE

Ingredients:

1 cup of fresh or frozen blueberries

2 tablespoons of orange juice
1 teaspoon of maple syrup

Method:

In a microwave-safe bowl, combine the blueberries, orange

juice and the maple syrup. Microwave on medium setting
for 5 minutes. Drizzle over the pancakes.

Makes: 2 servings
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