Blueberries: Photo: Deposit Photos

It’s no surprise blueberries are considered a superfood. They are a great source of fiber, vitamin C, vitamin K, manganese, and potassium, low in sodium, have no fat, and only 80 calories per cup.

A Superfood with Deep Roots

Blueberries are North American natives and have been around for some 13,000 years. In the early 1900s, the first highbush blueberry bush was cultivated, paving the way for almost one billion pounds of the blue gems to be grown annually in North America.

Blueberries and Brain Health

With more than six million older adults living with dementia in the United States, finding ways to protect brain health is more important than ever. Here’s the good news. Research continues to show that blueberries may play a role in maintaining cognitive function.

Epidemiological studies—that is, large studies of people’s long-term health habits—have found that those who eat blueberries regularly tend to have:

• • A lower risk of heart disease
  • A reduced chance of developing type 2 diabetes
  • Better weight management
  • A lower risk of early death from major diseases
  • Stronger protection for the brain as they age

Scientists believe the secret lies in anthocyanins, the natural plant compounds that give blueberries their deep color. These compounds act as antioxidants and anti-inflammatories, helping the body in several ways:

• • Protecting cells from damage
  • Reducing inflammation
  • Supporting healthy blood vessels
  • Improving how the body regulates blood sugar
  • Feeding beneficial gut bacteria, which further supports wellness

While more human studies are still needed to fully understand all the ways blueberries work, experts widely agree that eating ripe, delicious blueberries regularly can be unconditionally recommended as part of a healthy lifestyle.

More Benefits of Blueberries

Beyond brain health, blueberries are rich in anthocyanins and other phytonutrients that may:

• • Reduce signs of aging
  • Support heart health
  • Help control blood pressure and diabetes
  • Possibly lower the risk of certain cancers

Easy Ways to Add Blueberries to Your Day

One of the best things about blueberries is how easy they are to enjoy. No prep is needed—just rinse and eat. They last about ten days in the refrigerator and can be frozen for year-round enjoyment.

Here are some simple ways to “grab a boost of blue”:

• Add them to salads, oatmeal, yogurt, or smoothies.
• Pair with nuts, cheese, or nut butter for a balanced snack
• Use them to naturally sweeten unsweetened yogurt or cereal.
• Toss a handful into baked goods for a nutritious twist.

(LEFT) BLUEBERRY PECAN BREAD, (RIGHT) SOUR CREAM BLUEBERRY BUNDT CAKE. EXCERPTED FROM BLUEBERRY LOVE (C) BY CYNTHIA GRAUBART, PHOTOGRAPHY (C) BY KELLER + KELLER PHOTOGRAPHY, USED WITH PERMISSION FROM STOREY PUBLISHING.

Author Cynthia Graubart, a James Beard Award winner, has studied the blueberry with the results in her cookbook, Blueberry Love. “These little jewels are prized for their sweet and tangy taste and nutrition,” Graubart said.

“Blueberries contain antioxidants (such as anthocyanin, which gives the berries their beautiful hue) and phytonutrients, which have powerful health benefits. These include the ability to reduce signs of aging, help control blood pressure and diabetes, and possibly improve heart health and lower the risk of cancer,” Graubart said.

Graubart offers many tips and 46 sweet and savory recipes in her book. She tells you what to look for when choosing blueberries, how to store (unwashed!), and how to freeze and dry. She dispels the myth of tossing blueberries in flour, so they don’t sink in the batter. “Toss if that’s the way you were raised, but don’t feel guilty if you don’t.”

We love Graubart’s Blueberry Pecan Bread, “marvelous sliced, toasted, and slathered with butter.” Double the recipe to keep one and give one! Sautéed Pork Tenderloin is quick, easy, and has a delicious tangy flavor with its blueberry balsamic mustard glaze. Try her Sour Cream Blueberry Bundt Cake for a grand finale, a buttery, dense crown jewel with a confectioners’ sugar glaze. Perfect and impressive for a crowd.

Blueberry-Pecan Bread
Makes one 9 x 5 inch loaf

2 1/2 cups all-purpose flour
3/4 cup sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/3 cup butter, cut into 1/2-inch cubes
3/4 cup chopped pecans
2 eggs
1 cup milk
1 teaspoon vanilla extract
2 cups fresh or frozen blueberries
Preheat the oven to 350°F (180°C). Spray or grease and flour a 9-by 5-inch loaf pan.

Whisk together the flour, sugar, baking powder, and salt in a large bowl until thoroughly combined, at least 30 seconds.

Scatter the butter cubes over the flour mixture and the rub butter into the flour using your fingers, or cut the butter into the flour with a pastry blender, two knives, or two forks, until the mixture becomes fine crumbs. Toss 1/2 cup of the nuts into the flour mixture. Make a well in the center of the flour.

Whisk the eggs lightly in a medium bowl and whisk in the milk and vanilla. Pour the egg mixture into the well in the flour mixture and stir gently but thoroughly, scraping the bottom of the bowl, until the mixture is just combined.

Avoid overmixing. Gently fold the blueberries into the batter.

Scoop the batter into the prepared pan and top with the remaining 1/4 cup nuts. Bake for about 1 hour 10 minutes, or until a toothpick inserted in the center comes out clean (avoiding a blueberry).

Let the bread cool in the pan for 10 minutes. Run a knife around the edges of the pan to loosen the bread and transfer to a wire rack to cool.

Excerpted from Blueberry Love (c) by Cynthia Graubart, photography (c) by Keller + Keller Photography, used with permission from Storey Publishing.