Blueberries

lthough any fruit or vegetable you pick from Gelson's produce department would be healthful, blueberries are probably your best bet for a nutritious and health-promoting natural food. As far as antioxidants go, blueberries are rated #1 among all fruits and vegetables for their antioxidant content. The protective plant nutrients in blueberries are called anthocyanins, which give them their blue color. Anthocyanins act as antioxidants to protect the body from free radical damage that can lead to heart disease and cancer. Another big plus: these nutrients have been shown to boost brainpower in rats, which could mean improved memories for us as well. Like cranberries, blueberries may help fight urinary tract infections. Blueberries contain phytonutrients called ellagic acid, as well as soluble fiber in the form of pectin, which can both help to lower cholesterol levels and thus reduce the risk of heart disease.

A one-cup serving of blueberries contains 80 calories, 6 grams of fiber, and 24% of the daily value for vitamin C.

Blueberries are available in our stores for most of the year, but they are tastiest in their peak season of summer. Around this time of year, most of our blueberries are locally grown in California, so you know that they're extra-fresh. When selecting this fruit, look for plump-looking berries that are firm and dry. They should be a deep purple-blue color with a white, powdery bloom. Once you get them home, pick out any shriveled or moldy berries and store them in the refrigerator for up to five days. To prevent rapid spoilage, avoid washing them until just before you eat or cook with them.

Blueberries are wonderful when eaten fresh, but they can also be used in batters, sauces, jams, and fillings. This month try my recipes for Lamb Chops with Rosemary-Blueberry Sauce and Fresh Blueberry Granita.