Recipes for Health: Blueberries
Andrew Scrivani for The New York Times
Blueberries are the king of fruits when it comes to micronutrients. They may not have the vitamin C of oranges and grapefruit, or the potassium found in bananas. But blueberries do have an abundance of phytonutrients, whose strong antioxidant and anti-inflammatory properties, some scientists believe, may help protect against heart disease, colon cancer and other maladies.
The beneficial phytonutrients in blueberries are anthocyanins, a type found in other fruits and vegetables with red, blue and purple pigments. Scientists use a test called the O.R.A.C. (short for oxygen radical absorbance capacity) to rate the antioxidant capacity in foods, and by this measure blueberries always come out on top. So if red wine is off limits and beets just aren't your thing, try adding a half cup of blueberries to your cereal or yogurt in the morning, throw a half cup of frozen blueberries into your smoothie - or try any of this week's recipes.
Blueberries contain an abundance of micronutrients called anthocyanins, which some experts believe may help protect against disease.January 26, 2010 healthrecipe
This rice pudding becomes purple as it cooks, making it a perfect setting for blueberries.January 27, 2010 healthrecipe
Buttermilk and mango lend zest to this smoothie, which is much like lassi.January 27, 2010 healthrecipe
This oatmeal can be made atop the stove or in the microwave.January 28, 2010 healthrecipe
This salad showcases blueberries and tropical fruits, which go together surprisingly well.January 29, 2010 healthrecipe