Blueberries
A fruit naturally very low in sodium that can be enjoyed fresh or frozen, making it a versatile addition to DASH diet meals and snacks.
Nutritional Information
Calories 84 per 1 cup fresh (148g)
Sodium 1mg per 1 cup fresh (148g)
Potassium 114mg per 1 cup fresh (148g)
Fiber 3.6g per 1 cup fresh (148g)
Introduction
Blueberries are a fruit naturally very low in sodium that can be enjoyed fresh when in season or frozen year-round,
making them a versatile addition to DASH diet meals. With their naturally very low sodium content
and antioxidant properties, blueberries offer a nutrient-dense option for breakfast, snacks, and
cooking applications.
Health Benefits
- Naturally very low in sodium
- Contains antioxidants
- Provides fiber as part of a balanced diet
- Contains essential vitamins including vitamin C
- Natural sweetness without added sugars
Preparation & Cooking
Blueberries require minimal preparation and can be enjoyed in many ways. When fresh, simply rinse
and eat, or add to cereals, yogurt, or salads. Frozen blueberries can be used directly in smoothies
or thawed for other applications. Blueberries work well in baking, can be cooked into sauces or
compotes, or enjoyed as a simple snack. No special preparation is needed—just rinse fresh berries
before eating.
Storage
Fresh blueberries should be stored in the refrigerator and used within 5-7 days. Keep them dry
and don't wash until ready to use, as moisture can cause them to spoil faster. For longer storage,
blueberries can be frozen for up to 12 months. To freeze, spread berries in a single layer on a
baking sheet, freeze until solid, then transfer to freezer bags. Frozen blueberries can be used
directly from frozen in many recipes.
Cooking Tips
- Look for plump, firm berries with uniform dark blue color
- Avoid soft, mushy, or moldy berries
- Frozen blueberries are excellent quality and convenient year-round
- Buy in season for best flavor and value
- Check for any signs of spoilage before purchasing