Blueberries: Fruit/ Vegetable of the Month

Blueberries are packed with anthocyanins.
Anthocyanins are the pigments which give blueberries their indigo color. Recent studies have shown anthocyanins to have protective effects on memory and coordination as well as anti-inflammatory effects which promote overall wellness. Blueberries are also good sources of vitamin C and fiber and an excellent source of the mineral manganese.
Both vitamin c and manganese act as antioxidants- in addition to their other roles in the body.

Locally grown blueberries are in season around the month of May. Blueberries naturally have a white haze over their skins, Look for this white haze, along with a plump surface with no indentations when choosing ripe berries. Store in the refrigerator for 5-7 days. It is recommended that you rinse immediately prior to use. Rinsing days before use or prior to freezing results in thicker skins.

Add blueberries to cereal, oatmeal, quinoa, smoothies, waffles, pancakes, muffins and other baked goods. If frozen, don't thaw before use and coat lightly with flour to prevent the pigment from spilling into batter. Driscoll's has a number of healthy recipes using blueberries which go beyond the typical sugar and fat laden desserts a web search will produce.

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......