Blueberries earn top ranking on food dream team

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If there were a food dream team, blueberries would be the captain.

Blueberries contain no fat and only about 80 calories per cup. They are rich in antioxidants and a good source of fiber and vitamin C. Research indicates that these tiny berries are effective in fighting disease. They also may be linked to improved brain function. Also, preliminary studies at Rutgers University indicate that blueberries may help prevent urinary tract infections because they prevent bacteria from sticking to the lining of the bladder.

Blueberries are delicious to eat frozen, and frozen berries cook beautifully, too. As soon as the berries are picked, they should be placed – unwashed – in freezer bags or plastic containers and placed in the freezer. Remove from the freezer as you need them and then rinse with water.

Do not wash blueberries before you put them in the freezer. Washing before freezing toughens the berries. When you are ready to use frozen berries, rinse them after pulling them from the freezer.

For more information, visit www.blueberry.org, the Web site for the U.S. High Bush Blueberry Council.

Blueberry Fruit Shake

3 servings

2 cups frozen blueberries

1 cup frozen mixed fruit

1 cup milk

1 tablespoon sugar

2 teaspoons vanilla extract

In food processor or blender, place blueberries, mixed fruit, milk, sugar and vanilla extract. Whirl mixture until smooth. Serve immediately.

Blueberry Cobbler

8 servings

2 tablespoons sugar

2 tablespoons cornstarch

4 cups fresh or frozen, thawed blueberries (measure before thawing)

1 can (12.4-ounce) refrigerated cinnamon buns

Preheat oven to 375 degrees.

Lightly grease a round 11/2 quart baking dish.

In baking dish, combine sugar and cornstarch; stir in blueberries. Separate rolls and arrange, cinnamon-sugar side down, over the berries. Note: We recommend halving the rolls. The full roll is almost too much breading for the amount of blueberries in this recipe. Bake until rolls are golden brown and blueberries bubble, about 25-30 minutes. (If cinnamon rolls begin to brown too soon, cover with foil.)

Drizzle with prepared frosting and serve immediately.

Berry Blueberry Chutney

24 servings (3 cups)

4 cups fresh or frozen blueberries

1 can (16-ounce) whole-berry cranberry sauce

1/4 cup sugar

3 tablespoons balsamic vinegar

1 1/2 teaspoons grated orange peel

1 teaspoon ground ginger

1/4-1/2 teaspoon crushed red pepper

1/4 teaspoon ground black pepper

In medium, nonreactive saucepan, combine blueberries, cranberry sauce, sugar, balsamic vinegar, orange peel, ginger, and red and black peppers. Bring to a boil; boil uncovered, stirring frequently, until slightly thickened, 15-20 minutes.

Pour into clean jars; cover and refrigerate for as long as 3 weeks, or place in covered plastic containers and freeze.

Serve with cheese and crackers, roasted or grilled turkey, chicken or pork.