Battle Fatigue With Blueberries

1/2 cup fresh blueberries
1/2 tablespoon pure maple syrup
6 ounces nonfat plain or vanilla yogurt, dairy or non-dairy
1/4 cup pecan pieces or walnut pieces
Wash your hands with clean, running water (warm or cold) for at least 20 seconds, rinse and dry.
Place blueberries in a dish. Stir in maple syrup. Add pecans. Makes 1 serving. *Enjoy.  Great as breakfast, snack, and dessert.

How to Select Fresh Blueberries.

Choose firm, plump, dry blueberries with dusty blue color and uniform in size.

How to Store Fresh Blueberries.

To Refrigerate Fresh Blueberries: Wash hands with soap and warm water for 20 seconds. Sort the blueberries to remove debris and stems. Separate out soft, broken and moldy blueberries. Put unwashed blueberries in a breathable container. Refrigerate blueberries for 10 days to 14 days at 40 degrees Fahrenheit. Wash blueberries right before eating or cooking.

To Freeze Fresh Blueberries:  Wash hands with soap and warm water for 20 seconds. Sort out soft, unripe or bruised blueberries, remove stems and leaves. Do not wash the blueberries before freezing them! When you wash blueberries before freezing them, the skin will become tough and rubbery! Take your sorted blueberries and pack them in an air-tight container such as a plastic containers, freezer bag and vacuum sealer or glass jar. Freeze blueberries up to one year at 0 degrees Fahrenheit.

Note: Both frozen and fresh berries should be rinsed and drained just before serving. Just before using, wash the berries in cold water.

Frozen Blueberry Tip: A quick rinse with cold water and then use in fresh deserts or cook. You do not have to thaw your blueberries before cooking with them!

Nutrition Benefits of Blueberries.

Low fat; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; good source of vitamin C.

(Sources: North Carolina Blueberry Council, Inc., National Nutrient Database for Standard Reference. Release 26 U.S. Department of Agriculture-ARS 2011)